FREE Workouts to Try From Home
By Certified Personal Trainers, Krissy Greenhouse & Melanie Ham
Full Body Workout
Squat with Bicep Curls 15-20 reps
Pulse Squats 20 reps while holding weights at 90 degrees
Alternating Tricep Kickbacks 20 reps each arm
Chest Press 20 reps
Bridging - Both legs 30 reps
Bridging - Single leg 20 reps each
Scissor Twists - lower back stays on the floor - Legs long 50 reps
Plank with Alternating Leg Lifts - Squeeze butt at top of each move 20 reps each leg
Superman 20 reps
Alternating Side Lunges 15 each side
Calf Raises- toes forward / toes turned out /toes turned in 20 reps each position
Alternating reverse fly 15 reps each side
Keep Abs engaged during all exercises.
Repeat the 12 Exercises!
Squat with Bicep Curls 15-20 reps
Pulse Squats 20 reps while holding weights at 90 degrees
Alternating Tricep Kickbacks 20 reps each arm
Chest Press 20 reps
Bridging - Both legs 30 reps
Bridging - Single leg 20 reps each
Scissor Twists - lower back stays on the floor - Legs long 50 reps
Plank with Alternating Leg Lifts - Squeeze butt at top of each move 20 reps each leg
Superman 20 reps
Alternating Side Lunges 15 each side
Calf Raises- toes forward / toes turned out /toes turned in 20 reps each position
Alternating reverse fly 15 reps each side
Keep Abs engaged during all exercises.
Repeat the 12 Exercises!
Full Body Workout 2 - Video Coming!
Rotating High and Low Punches - 20 reps
Reverse Lunge with Knee Ups - 20 reps each leg
Wide Bicep Curls with Leg Up - 20 reps
Single Leg Hamstring - 15 reps each leg
Chest Fly with Abs - keep lower back pressed into floor - Modification—bent knees - 20 reps
Wide Rows - 20 reps
Pullovers to a Crunch - 15 reps
Sumo Squats with Calf Raises - 20 squats / hold sumo squat and perform alternating calf raises / hold squat, staying on toes and pulse for 20 seconds
French Dip Tricep Presses -15 full range / 15 pulses / 5 more reps at full range
Weighted Preacher Crunch - 20 reps (modification no weight)
Keep Abs engaged through each move.
Repeat all exercises once or twice more!
Enjoy!
Rotating High and Low Punches - 20 reps
Reverse Lunge with Knee Ups - 20 reps each leg
Wide Bicep Curls with Leg Up - 20 reps
Single Leg Hamstring - 15 reps each leg
Chest Fly with Abs - keep lower back pressed into floor - Modification—bent knees - 20 reps
Wide Rows - 20 reps
Pullovers to a Crunch - 15 reps
Sumo Squats with Calf Raises - 20 squats / hold sumo squat and perform alternating calf raises / hold squat, staying on toes and pulse for 20 seconds
French Dip Tricep Presses -15 full range / 15 pulses / 5 more reps at full range
Weighted Preacher Crunch - 20 reps (modification no weight)
Keep Abs engaged through each move.
Repeat all exercises once or twice more!
Enjoy!
Upper Body and Core at Home Workout with Free Weights
Pullover - flat on floor knees up to table top to engage core more -10-15 reps
Chest Press - 10-15 reps
Tricep Dips - hands under shoulders, lower the body(not just bending arms) - 10-15 reps
Single Arm Rows - keep back flat - 10-15 reps each arm
Bicep Curls - keep elbows in tight to sides do not let them swing -10-15 reps
Balance & Shoulders - open arms up to leg that is lifted with a lateral and front raise - 10-15 reps each side
Bent Over Rear Delts - hinge at hips, back flat lift arms to shoulder height - 10-15 reps
Superman - lift arms only, legs only or both - 10-15 reps
Core - lift and reach, can use hand weight for added resistance - 10 reps each leg
Seated Russian Twist - 20 each side
Planks - hold 10 sec, alternate arm reaches 20 reps, hold until 1 minute is up(or longer)
Repeat 2-3 rounds.
Enjoy!!!
Pullover - flat on floor knees up to table top to engage core more -10-15 reps
Chest Press - 10-15 reps
Tricep Dips - hands under shoulders, lower the body(not just bending arms) - 10-15 reps
Single Arm Rows - keep back flat - 10-15 reps each arm
Bicep Curls - keep elbows in tight to sides do not let them swing -10-15 reps
Balance & Shoulders - open arms up to leg that is lifted with a lateral and front raise - 10-15 reps each side
Bent Over Rear Delts - hinge at hips, back flat lift arms to shoulder height - 10-15 reps
Superman - lift arms only, legs only or both - 10-15 reps
Core - lift and reach, can use hand weight for added resistance - 10 reps each leg
Seated Russian Twist - 20 each side
Planks - hold 10 sec, alternate arm reaches 20 reps, hold until 1 minute is up(or longer)
Repeat 2-3 rounds.
Enjoy!!!