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Yesterday, we talked about finding time to workout when you have children. Working out at home is one way that you can fit exercise into your busy schedule. This at home workout is fun and challenging, but best of all, all you need is your body! Your children will probably be pretty entertained just by watching you do this! You can make it as challenging or easy as you want. The less you rest in between reps, the harder it is. Have fun and let us know how it goes!

100 Rep Challenge:

  • 10 Push-ups
  • 10 Squat Jumps (or Regular Squats if you want lower impact)
  • 10 Superman Lifts
  • 10 Suicide Planks
  • 10 Burpees
  • 10 Chair Tricep Dips
  • 10 Russian Twists
  • 10 Plie’ Hops
  • 10 Ab Levers
  • 10 Alternating Lunge Jumps


*Repeat as many times as you can and have time for! I recommend trying to get through it at least three times. 1 set= 100 reps! Remember, the less you rest between reps and sets, the harder it is! 

Here are explanations and pictures for the exercises. Let me know if you have questions!!

Squat Jumps:

Perform a squat. Make sure your knees don’t go over your toes, your chest is up (don’t bend your back),  and make sure your toes are facing forward. From the squat position, jump up. Land softly and go straight into your squat.

Superman Lifts:

Lie on your stomach with your arms up by your ears. Engage your core and lift your arms and legs at the same time. You should feel your lower back working!

Suicide Planks:

Start in a push-up position. Make sure your back is flat and your core is engaged throughout this whole exercise. From the push-up position, slowly drop down to your elbows, moving one arm at a time. Try not to wiggle your hips. Push back up to push-up position and repeat, alternating the leading arm.

Burpees:

Start in a standing position. Squat down and place your hands on the floor. Shoot your feet back, landing in push-up position. Bring your knees in again into the squat position (with your hands on the ground). Stand up and repeat. You can also add a jump at the end, from the squat position. Land softly from the jump.

Chair Tricep Dips:

Sit on a chair with your arms straight and close to your body. Slowly lift up and slide forward so that your body weight is on your arms and your bum barely misses the chair. Bend your arms, keeping your elbows in. Keep your core engaged and your back straight.

Russian Twists:

Lean back on a 45 degree angle and lift your feet up if possible. Engage your core and slowly bring your arms to the right side, then to the left. Control your movements!

Plie’ Hops:

Go into a wide squat with your feet facing diagonally. Squat down while keeping your bum tucked under and your core engaged. Don’t let your knees go over your feet. Jump up and land softly. Repeat.

Ab Levers:

Lie on your back and lift both of your legs so that your feet are pointing straight up. Engage your core and slowly bring your legs down as far as they can go without touching the ground. Bring them back up and repeat.

 

Alternating Lunge Jumps: 

Perform a lunge with the left leg in front. Make sure that your feet are facing forward and your front knee does not go over your foot. At the bottom of the lunge, explode up and switch legs so that you land with your right knee in the front. Land softly and repeat. Try to go straight into the next lunge:)

Have a great day!!

-McKell

 

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