At home exercises


“Nutrition coaching with a flexible approach. Mind over Matter.”

Blue Lotus Wellness

Upper Body Focus

Push Ups

Chair Dips

Plank Push Ups

Lateral Plank Walks

Plank Jacks

Lower Body Focus

Air Squats

Jumping Air Squats


Side Step Lunges

Chair Step Ups

Glute Bridge Ups



Sit Ups

Bicycle Sit ups

Planks (Forearm, hand, side, star)


Flutter Kicks


Jumping Jacks


“Quick Feet” (Running in place)

High Knees

Butt Kicks

Mt. Climbers

Workout Ideas:

Monday “Upper Body Focus”

3 rounds :40 on :20 rest

  1. Push Ups

  2. Plank Jacks

  3. Run in Place

  4. Chair Dips

  5. Lateral Plank Walks

Tuesday “Lower Body Focus”

3 rounds :45 on :15 rest

  1. Air Squats

  2. Chair Step Ups

  3. Burpees

  4. Side Step Lunges

  5. Jumping Jacks

  6. Glute Bridge Ups

Wednesday “Core”

Tabata Each Movement (:20 on :10 rest, 8 rounds)

  1. V - Ups

  2. Mt. Climbers

  3. Russian Twists

  4. Flutter Kicks

  5. Crunches

  6. Plank Hold

Thursday “Cardio”

:40 on :20 rest. 4 rounds

  1. High Knees

  2. Burpees

  3. Butt Kicks

  4. Run in place

  5. Mt. Climbers

Friday “Freaky Friday”

Pick 5 movements. Complete 3 rounds.  Do :45 of work :15 of rest between movements and 1:00 rest between rounds.

Lea Roberts