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.

  1. 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!!

Previous
Previous

What is Protein and are you getting enough?

Next
Next

Acta Wear…fitness clothing with a cause.