Tag Archives: body weight

Shake Things Up: A fast at home full-body workout

The East is getting pounded by a major blizzard; the west is drowning under inches of rain. The middle of the country has seen freezing cold. This is a time of year when the wise and well-prepared have an emergency at-home full-body workout in their back pocket for times like this.

If you don’t have such a plan, here’s one that requires no fancy equipment and will get heart pumping and challenge your muscles.

Do these exercises one after another with no more than 30 seconds rest between them.  Sets of 10.  At the end of the entire list, rest for a minute and repeat up to 2 more times.

  • Hip  bridges .  Lie on floor, face up.  Tilt pelvis to flatten lower back, then continue lifting pelvis off floor until a straight line from knees to shoulders.  Squeeze glutes hard and hold for count of 30
  • Push ups.  Counter/desk pushups. Girl pushups. Real pushups. As challenging as you can go. (10)
  • Stable Lunge/Military Press.
  • “Bathtub step overs.
  • Chair dips.
  • Lateral jump-squats.
  • Y-T-As.
  • Ali Shuffle.
  • Single Leg Push.
  • Lateral to Front Arm raises.
  • Because it was WAY TOO WORDY to describe how to do these, I made you a little video. At 10 minutes, it’s a bit too long (sorry). But how do you demonstrate 10 exercises in less time?

    Enjoy. Give these a try. Remember, proper form and posture at all times.

    Have questions? Let me know in the comments.