Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

5 Quick At Home Workouts (no equipment needed)

December 19, 2018

Workout #1 – Full body

Set a timer for 10 minutes and see how many times you can go through the following. Do your best to move at a consistent pace resting as needed.

10 minutes of:

5 Push-ups from the knees

7 Sit-ups or 12 crunches

9 Bodyweight Squats

Goal: Shoot for 5 – 8 rounds.

 

Workout #2 – Core

4 Rounds of:

Plank on palms x 20 seconds

Rest x 20 seconds

Hip bridge hold x 20 seconds

Rest x 20 seconds

Elevated feet hold x 20 seconds

Rest x 20 seconds

Wall sit x 20 seconds

Rest x 60 seconds

Goal: Try to work for the entire 20 seconds and only take breaks during the rest intervals.

 

Workout #3 – Full body

Complete 3 rounds of the following:

Lunges or split squats x 20 seconds

Image result for split squat

Rest x 20 seconds

Leg raises x 20 seconds

Rest x 20 seconds

Mountain climbers x 20 sec

Rest x 20 seconds

Jumping jacks x 20 seconds

Goal: Try to work for the entire 20 seconds and only take breaks during the rest intervals.

 

Workout #4 – Core

Complete 3 rounds of the following:

Russian twists x 20 seconds

Rest x 20 seconds

Jog in place x 20 seconds

Rest x 20 seconds

Mountain climbers x 20 sec

Rest x 20 seconds

Push-ups from knees x 20 seconds

Rest x 20 seconds

Jumping jacks x 20 seconds

Rest x 60 seconds

Goal: Try to work for the entire 20 seconds and only take breaks during the rest intervals.

 

Workout #5 – Full body

6 Rounds of:

10 High knees / side

8 Flutter kicks / side

6 Step ups / side (use something about 1 foot high so that you can move at a brisk pace.)

Goal: Finish all 6 rounds in 8 minutes or less

 

 

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