5-Step At-Home Workout

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Fitness experts Paul and Sandy Sklar offer these exercises to do at home to build core strength, balance, coordination and your glutes!

Start with 30 seconds per exercise and repeat circuit (all exercises) as many times as possible in 15-20 minutes. Rest 15-30 seconds in between each exercise and up to a minute at the end of each circuit. Progress up to 60 seconds per station completing circuit as many times as possible in 30 minutes.

44-0513-Charlotte_001.png1 // Plank with Glute Raises
Builds core muscles and shapes the gluteus muscles.

How to: Plank on either forearms or in pushup position. Contract the entire abdominal wall while lifting one leg 2 1/2 inches off of the floor. Hold 1-2 seconds, return foot to floor. Repeat other leg.

Hint: Maintain body position and contract the glute hard while lifting each leg.

2 // Reverse Lunge with Overhead Press
This exercise targets the glutes, hamstrings, and quads, as well as the shoulders, triceps, and core.

How to: Stand with feet shoulder width or closer and hands at shoulders with elbows bent. Step or lunge backward with one foot so that both legs achieve 90 degree bend at the knee. Step back to start and raise your arms over your head.

Hint: Keep your core tight!

3 // Push-up With Side Plank
A great way to add core strength and balance while building strength in the chest and triceps.

How to: Perform pushup and transition into a side plank on the way up. Alternate sides and repeat. May also be performed using knees as a pivot point.

Hint: Contract the abdominal and oblique muscles as you ascend and reach up to the sky

4 // Low Back Extension With Ball
Builds low back, gluteal and shoulder strength.

How to: Lie flat on your stomach with arms straight out in front of you. Grab a ball and lift your legs and arms off of the floor balancing on your pelvis. Throw the ball 1 to 6 inches straight up in the air over your hands with straight arms, catch and repeat. If you don’t have a ball, use the same motion as if you did.

Hint: Keep your lower back and glutes tight.

5 // Skaters
Builds cardio, agility and trains lateral motion while targeting the hips and outer portion of the leg.

How to: Stand in an athletic position. Bound from side to side, one leg at a time, while remaining slightly crouched. Repeat 30-60 seconds at a time.

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Did you know? Moves like these can earn you points in the Fit Family Challenge! 
Learn more and register today.