*can be done at home 1- Pick a fitness level 2- Choose what muscle group you want to work (arms, legs, core) 3- Complete the exercises under the muscle group you choose
Beginner: 2 sets of 8-10reps Intermediate: 3 sets of 10-12 reps Advanced: 4 sets of 12-15 reps
ARMS
Push-Ups:
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Push back up to the starting position, fully extending your arms.
2. Diamond Push-Ups:
Assume a high plank position, but bring your hands close together so that your thumbs and index fingers form a diamond shape on the ground.
Lower your body towards the ground, keeping your elbows close to your sides and your back straight.
Push back up to the starting position, fully extending your arms.
3. Tricep Dips:
Sit on the edge of a chair or bench and place your hands next to your hips, fingers pointing forward.
Walk your feet forward, sliding your hips off the edge of the chair or bench.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up to the starting position, fully extending your arms. 4. Plank Shoulder Taps:
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Lift your right hand and tap your left shoulder while engaging your core to keep your body stable.
Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder.
LEGS
Squats:
Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out.
Engage your core and push your hips back, bending your knees to lower into a squat position.
Keep your knees aligned with your toes and your chest lifted.
Push through your heels to stand back up to the starting position.
2. Lunges:
Stand with your feet hip-width apart.
Take a step forward with your right foot, lowering your body until your front knee is bent at a 90-degree angle.
Keep your back straight and your chest lifted.
Push off your right foot to return to the starting position.
3. Jump Squats:
Start with your feet shoulder-width apart.
Lower into a squat position, keeping your chest lifted and knees aligned with your toes.
Explosively jump straight up, extending your arms overhead.
Land softly and immediately go into the next squat.
4. Glute Bridges:
Lie on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and lift your hips off the ground until your body forms a straight line from knees to shoulders.
Squeeze your glutes at the top, then slowly lower your hips back down.
5. Single-Leg Deadlifts: *Can be done with or without weights
Stand with your feet hip-width apart, knees slightly bent.
Shift your weight onto your left foot and lift your right foot slightly off the ground.
Hinge forward at your hips while extending your right leg straight back, keeping your back and left leg straight.
Lower your upper body until it's parallel to the ground, maintaining a neutral spine.
Return to the starting position by engaging your left glute and hamstring.
CORE
Bicycle Crunches:
Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head, elbows out to the sides.
Lift your head, neck, and shoulders off the ground.
Bring your right elbow towards your left knee while extending your right leg.
Alternate sides, bringing your left elbow towards your right knee while extending your left leg.
Continue alternating sides in a bicycle pedaling motion
2. Plank:
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and hold this position, focusing on keeping your back flat and avoiding any sagging or lifting of your hips.
Hold the plank for 30-60 seconds, or as long as you can maintain proper form.
3. Mountain Climbers:
Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and draw your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
Continue alternating legs in a running motion, moving as quickly as you can while maintaining control for 30-60 seconds.
4. Russian Twists:
Sit on the ground with your knees bent and feet flat on the floor.
Lean back slightly while engaging your core.
Interlace your fingers or hold your hands together, and twist your torso to one side, bringing your hands towards the ground.
Rotate to the opposite side, allowing your hands to follow the movement.
5. Reverse Crunches:
Lie on your back with your legs bent and lifted, knees above your hips, and shins parallel to the ground.
Place your hands by your sides or underneath your glutes for support.
Engage your core and lift your hips off the ground, bringing your knees towards your chest.
Slowly lower your hips back down to the starting position, maintaining control.
