January Fit From Home Challenge

No equipment required! These 5 moves will give you a total body workout in your own house, no equipment needed! Pick one of the three programs from below, they all use the same 5 exercises,  and sneak your workouts in whenever you can.

Do two to three sessions a week. Pick a workout program that interests you; keep the pace fast and the effort hard. Feeling strong after a couple of weeks? then bump it up! (Click here to watch the video of my segment on CH Morning Live!)

Programs:

  1. Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
  2. Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
  3. Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises

Main Move: Lunge

IMG_1707 Stand tall with feet hip-width apart. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Bump It Up: Stability Lunge

IMG_1708IMG_1709Stand tall with feet hip-width apart. Raise your left knee and both arms above your head. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degress.

Pause, then push yourself to the starting position as quickly as you can again raising your left leg and arms. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Main Move: Hip Raises

IMG_1723 IMG_1720Lie face-up on the floor with your knees bent and your feet flat on the floor.

Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

Bump It Up: Single Leg Hip Raise

IMG_1722IMG_1721Lie face-up on the floor with your right leg straight. Raise your right leg until it’s in line with your left thigh.

Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.

Main Move: Hip Crossover

IMG_1724IMG_1725Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor so that your hips and knees are bent 90 degrees.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Bump It Up: Hip Crossover with Leg Extension

IMG_1726IMG_1727Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor extended straight above the body.

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

Main Move: Pushup

IMG_1743IMG_1746Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.

Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

IMG_1742Modification: Instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

Bump It Up: Stacked-Feet Pushup

IMG_1744IMG_1745Place one foot on top of the other so that only the lower one supports your body weight. *Did you know that you lift 75% of your body weight when you do a standard push up (National Strength and Conditioning Association)

Main Move: Prone Cobra

IMG_1718Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point towards the ceiling. At this point, your hips should be the only parts of the body touching the floor. Hold for 15-30 seconds.

Bump It Up: Prone Cobra 30-60 seconds

Repeat the Prone Cobra as above. Hold for 30-60 seconds.

Are you trying something new to lead a healthy, active lifestyle in 2014? Share it in the comments and let’s inspire each other!

Tune into CHCH Morning Live on Tuesday January 7, 2014 at 8:40am to see this sequence in action! Update: Click here to watch the video of my segment on CH Morning Live!

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