full body workout

It’s never to late in the season to choose a healthy and active lifestyle. With summer almost here the spring is a great time to reset those fitness goals and get moving.

Expanding on January’s 5 Moves, 4 Workouts post, here are five more moves you can do at home, with no equipment, and in very little time.

Consider trying a Total Reps program (perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping). Sneak this in 3 or 4 times and day or repeat it all at once with a minute break and you’re done! A full body workout fast and easy!. For other programs click here.

Exercises

Leveled Wall Sit:

Start standing tall with your back leaning against a wall and feet shoulder-width apart and two feet from the wall. Over the minute lower gradually to four different levels concluding with your thighs parallel to the floor and knees bent a ninety degrees.

Benefits:

Strengthens thighs (quadriceps), and calves

Marching Bridge:

Lying on the floor with hands along the side of the body. Bend knees and bring heels as close to the seat as possible. Press both feet into the floor and engage your gluts as you raise your hips into the starting bridge position. For one minute engage your core raising one leg at a time up towards your chest.

Benefits:

Strengthens gluts, and hamstrings
Core stability

Circle Push-up:

Place your hands shoulder-width apart on the floor and extend your legs behind you. Press into your hands lifting your core and upper body into the top position of the push-up, knees remain on the flow (modification: extend legs and left knees into full plank). Your body should form a straight line from head to knees (or heels). Lower the body towards your left wrist until your chest nearly touches the floor. Slide your body from left to right hand and with weight over your right hand push back to start, fully extending your arms. Repeat circling in the opposite direction. perform for one minute.

Benefits:

Strengthens the triceps, chest, and shoulders
Tones the abdomen

Twisting Side Plank:

From a side sitting position, stack your knees on top of each other and push your weight into your supporting hand. Make sure the supporting hand is directly under the shoulder (modification: rest of forearm instead). Engage the core awhile twisting the top arm under the body and lengthening it back up again. Repeat for 30seconds on each side.

Benefits:

Strengthens the arms and shoulders
Tones the abdomen
Stretches and strengthens the wrists
Improves sense of balance

Floor Y, T, I Raise:

Lie face down on the floor with arms stretched in front of the body in a “Y” shape. Palms should face each other with the thumb side of the hand pointing up. Engage the core and raise the hands as high as comfortably possible off the floor and return to the starting position. Perform 8-10 raises. Next open arms to a “T” position lifting and lowering the arms as shared previous. Perform 8-10 raises in all three position.

Benefits: