At Home Workout 105

Each body weight exercise is done for 1 minute, the circuit is repeated 3 times. Total exercise time is 9 minutes.

Click TIMER to download the 1 minute timer.

Start in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight.
Bend your right leg and bring it in toward your chest, then straighten it and return to starting position. Repeat with your left leg.
Repeat alternating legs, and do as many as you can in the minute.

Using a box or a bench, the height should allow your hips to travel slightly lower than the knee. If this is too difficult, use a chair.
Cross your arms in front of your chest.
On the descent, in a controlled manner, push your hips back, bend your knees and keep your shins perpendicular, lower your backside until you are sitting on the box.
On the ascent, engage the muscles in your backside and drive your hips upward, keep your chest high and your knees above ankles until your legs are straight.
Repeat for the minute.

Lie down and flatten your back onto the mat, imagine sending your belly button to the floor, this will protect you from injury.
Bend the knees at a 90º angle and raise arms straight up to the ceiling, this is the neutral position.
Starting with the left leg and right arm, the leg extends straight out hovering over the ground as the arm extends straight back also hovering over the ground.
Slowly bring the arm and leg back to neutral. Repeat with the opposite arm and leg.
Continue alternating for the 1 minute, ensuring the back remains flat on the mat.
Repeat by alternating between left and right for the minute.

Enjoy your workout this week!

Anna