Home Workouts
Here is a list of some quick home workouts to get you feeling better, clear your mind and move your body.
Pop, Lock and Drop It
4 rounds:
10 squats jumps
15 push ups
20 burpees
If you don’t own a band you can always use a large beach towel or modify the exercise
to do without the band. (tricep dips off a chair, bicep curls with gallons of water)
Booty Blast
5 rounds:
20 bodyweight squats
10 donkey kicks ea leg
10 curtsey squats ea leg
20 glute bridges (banded gives extra resistance)
Upper Body Boom
4 rounds:
12 banded pull aparts
15 banded tricep pull downs
20 shoulder taps ea side
20 banded bicep curls
Need a little more of a push? These workouts are done with equipment.
If you have some workout equipment at home try these out for size.
KB countdown
10 to 1 reps with no breaks in between
KB swing
KB straight leg dead lift
KB high pull
KB goblet squat
KB overhead tricep ext
KB bicep curl ea arm
2. Breaking in the Bands
AMRAP (as many rounds as possible) in 20 mins
15 banded bodyweight squats
10 pull aparts
5 banded pull ups
10 banded one arm row ea arm
15 bicep curls both arms same time
**always modify if needed, make the exercises work for you in your home!
Liquid Legs (2 rounds: rest 1 min between each round)
10 high knees ea leg
20 butterfly sit ups
10 butt kicks ea leg
20 bodyweight squats
30 reverse lunges (15 ea leg)
40 glute bridges (hold 3 sec at the top)
50 jump squats
*after finishing the 2nd round, complete standing calf raises until failure!
Killer Core (4 rounds)
20 butterfly sit ups
30 sec R side plank
10 butterfly sit ups
30 sec L side plank
20 leg lifts
20 bicycle crunches
20 Mt climbers
If you ever want anymore workouts, or have questions about certain ones…Please feel free to reach out!! I love helping women train their bodies to be the best they can. Push themselves to be the strongest they can and help them realize they can do anything they put their minds to! Lets get it girl!!