At Home Workout #1
By: Studio-310
By: Studio-310
Montgomery County is snowed in, and for our physical and mental well beings, we all need to move our bodies. Think back to your last really good workout, the one that made you feel amazing. Think about when you started that workout, you may have been staring at the clock, you may have not wanted to walk through the gym door. But after you completed your workout, you felt amazing. Your stress level was down, you felt good inside and out, and you were so happy you got up and moved your body.
Below, I've put together a basic workout routine that you can do in the comfort of your home. This exercise program is based on burning fat, increasing lean mass, and making you feel amazing inside and out. It is designed to be convenient, effective, easy to follow and make you feel great.
As always, please consult with a physician before beginning any new workout program. Please modify exercises as you need to, drink plenty of water, and listen to your body. This is a modified Studio-310 Total Body Conditioning workout. If you have never worked out with a Studio-310 trainer, I encourage you to read over the workout before you start and familiarize yourself with the routine. There is also an option below to ask questions before or after the workout.
Below, I've put together a basic workout routine that you can do in the comfort of your home. This exercise program is based on burning fat, increasing lean mass, and making you feel amazing inside and out. It is designed to be convenient, effective, easy to follow and make you feel great.
As always, please consult with a physician before beginning any new workout program. Please modify exercises as you need to, drink plenty of water, and listen to your body. This is a modified Studio-310 Total Body Conditioning workout. If you have never worked out with a Studio-310 trainer, I encourage you to read over the workout before you start and familiarize yourself with the routine. There is also an option below to ask questions before or after the workout.
After your shoes are on, your water bottle is filled and you are ready to sweat..please turn on your favorite music AND crank it up!
WORKOUT
WORKOUT
WARM UP: Should last 8-10 minuets. Should consist of low impact "moves" to raise the temperature of your body, warm up muscles and connective tissues.
Examples:
Plyometric exercise.
Lunge position: Start with Right leg forward, left leg back. Two lunges, and then jump and switch to the other side. (These are also called Scissor jumps) When you land, your left leg is forward, and your right leg is back. You just jumped up and switch your legs. You are now in a lunge on the opposite side. Use your arms to propel you in the air. I tell my classes to think of "shooting baskets".
Begin in push up position. Jump your feet between your hands. Jump your feet back out to push up position, do a push up. Repeat.
Repeat this exercise 2-3 sets of 12-16 repetitions.
4. Squats with an overhead press
Using five pound weights. Arms are at shoulder level. Squat, and as you stand up, raise your arms over head.
**Note--when looking forward, you should see the weights in your peripheral vision**
Repeat 2-3 sets 16-20 reps
5. Tricep dips
Grab a sturdy chair and sit on it. Hand are at the edge. Shoulders over your wrists, knees are bend or legs straight, depending on your fitness level. You should feel your back "brush" the chair as you execute the exercise.
Repeat 2-3 sets 14-20 reps.
6. Step ups
Using that sturdy chair.
Right leg first: Step on to chair using right leg only, step down. Repeat 20x
Left leg repeat.
Right leg: Step up onto chair 10 times
Left leg repeat
Right leg: 8 times
Left leg repeat
Right leg: 4 times
Left leg repeat
Right leg: 2 times
Left leg repeat
7. Bicep Curls/Squats
Should be used with weights according to your fitness level. If you do not have weights use soup cans (don't laugh).
Squat down, bicep curl as you stand up
2-3 sets 16-20 reps
8. Jumping Jacks with Power Squats
2 jumping jacks/one power squat
2-3 sets of 20 jacks/10 squats
**A Power Squat is when you are standing with your feet together and you jump up and out to a squat. Then you jump back together. Can be modified with a basic squat**
9. CARDIO INTERVAL
I want you to rev up your heart rate again--as if jacks and power squats didn't do it--I want a 3 min interval here.
Examples: (pick a few)
10. Reverse Flys
To be executed with five pound weights
Hinging over from the hips (or--bending over with your belly button tight), looking down at the floor, raise arms out to side. Back should be flat, should see weights in peripheral vision when looking at floor.
2-3 sets 16-20 repetitions
11. Modified Plank
Forearms on the ground (arms bend, palms and forearm on floor), legs straight, hips in line with your shoulders, belly button tight, looking at the floor.
Lets make a goal! Hold this for as long as you can, BREATH, hold it for five more seconds (One--MISSISSIPPI--TWO) Rest. Then repeat 2 more times!
12. Ab set
Start on floor, knees bent, hand behind head, looking at the ceiling. REMEMBER TO EXHALE AS YOU LIFT.
20 crunches center
20 Right
20 Left
15 Center, R,L
10 Center, R,L
8 Center, R,L
6 Center, R, L
4 Center, R, L
2 Center, R, L
Bicycles (SLOW)
30 seconds. Nice and controlled. DO NOT pull on your head, DO NOT move as fast as you can. YOU control the movement, YOU will get more out of it.
STRETCH, DRINK WATER! YOU'RE DONE!
I hope you feel amazing!
For questions on exercises, modifications, or any inquiries you may have, you can post a comment below and I will be happy to respond as promptly as possible.
www.Studio-310.com
Examples:
- Marching in place
- Jogging around the room
- Any Cardio machine you may have
- Jumping rope
- Walking up and down stairs (great for glutes!)
- Dancing
- Basic low impact aerobic moves
- Jumping jacks/jump rope
- Squats --Feet should be hip width apart, weight of your body should be in your heels. Imagine imaginary fingers under your toes...don't squish them. Abs tight, cross your arms over your chest. (If you are more advanced, you may add weights as needed)
- 3 sets of 20 repetitions. Your set should look like this: 1st 10 squats=SLOW. Two counts down, two counts up. Next ten should be a little quicker.
Plyometric exercise.
Lunge position: Start with Right leg forward, left leg back. Two lunges, and then jump and switch to the other side. (These are also called Scissor jumps) When you land, your left leg is forward, and your right leg is back. You just jumped up and switch your legs. You are now in a lunge on the opposite side. Use your arms to propel you in the air. I tell my classes to think of "shooting baskets".
- Repeat Power lunges for 2-3 sets of 16-20 repetitions
Begin in push up position. Jump your feet between your hands. Jump your feet back out to push up position, do a push up. Repeat.
Repeat this exercise 2-3 sets of 12-16 repetitions.
4. Squats with an overhead press
Using five pound weights. Arms are at shoulder level. Squat, and as you stand up, raise your arms over head.
**Note--when looking forward, you should see the weights in your peripheral vision**
Repeat 2-3 sets 16-20 reps
5. Tricep dips
Grab a sturdy chair and sit on it. Hand are at the edge. Shoulders over your wrists, knees are bend or legs straight, depending on your fitness level. You should feel your back "brush" the chair as you execute the exercise.
Repeat 2-3 sets 14-20 reps.
6. Step ups
Using that sturdy chair.
Right leg first: Step on to chair using right leg only, step down. Repeat 20x
Left leg repeat.
Right leg: Step up onto chair 10 times
Left leg repeat
Right leg: 8 times
Left leg repeat
Right leg: 4 times
Left leg repeat
Right leg: 2 times
Left leg repeat
7. Bicep Curls/Squats
Should be used with weights according to your fitness level. If you do not have weights use soup cans (don't laugh).
Squat down, bicep curl as you stand up
2-3 sets 16-20 reps
8. Jumping Jacks with Power Squats
2 jumping jacks/one power squat
2-3 sets of 20 jacks/10 squats
**A Power Squat is when you are standing with your feet together and you jump up and out to a squat. Then you jump back together. Can be modified with a basic squat**
9. CARDIO INTERVAL
I want you to rev up your heart rate again--as if jacks and power squats didn't do it--I want a 3 min interval here.
Examples: (pick a few)
- Mountain climbers (in push up position, alternate "jumping" knees to belly button
- Jumping rope
- Using any cardio machine you may have
- Running up the stairs
- Running in place
- Dancing
- Jumping Jacks
- "Football runs"...running in place as hard as you can. EVERYTHING should jiggle!!
10. Reverse Flys
To be executed with five pound weights
Hinging over from the hips (or--bending over with your belly button tight), looking down at the floor, raise arms out to side. Back should be flat, should see weights in peripheral vision when looking at floor.
2-3 sets 16-20 repetitions
11. Modified Plank
Forearms on the ground (arms bend, palms and forearm on floor), legs straight, hips in line with your shoulders, belly button tight, looking at the floor.
Lets make a goal! Hold this for as long as you can, BREATH, hold it for five more seconds (One--MISSISSIPPI--TWO) Rest. Then repeat 2 more times!
12. Ab set
Start on floor, knees bent, hand behind head, looking at the ceiling. REMEMBER TO EXHALE AS YOU LIFT.
20 crunches center
20 Right
20 Left
15 Center, R,L
10 Center, R,L
8 Center, R,L
6 Center, R, L
4 Center, R, L
2 Center, R, L
Bicycles (SLOW)
30 seconds. Nice and controlled. DO NOT pull on your head, DO NOT move as fast as you can. YOU control the movement, YOU will get more out of it.
STRETCH, DRINK WATER! YOU'RE DONE!
I hope you feel amazing!
For questions on exercises, modifications, or any inquiries you may have, you can post a comment below and I will be happy to respond as promptly as possible.
www.Studio-310.com
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