At home exercises

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“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

Lunges

Side Step Lunges

Chair Step Ups

Glute Bridge Ups


Core

V-Ups

Sit Ups

Bicycle Sit ups

Planks (Forearm, hand, side, star)

Crunches

Flutter Kicks


Cardio

Jumping Jacks

Burpees

“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