High Intensity Home Workout

Does the cold weather have you feeling uninspired and home bound?  There is no reason you can’t get your workout in a home.  Here is a high intensity workout you can do in the comfort of your own home.  As with anything in life, the more you put into it the more you will get out of it.

Warm up

  • Side step for 1 minute
  • High knee run on the spot for 1 minute
  • Butt kick run on the spot for 1 minute
  • Side shuffles for 1 minute
  • Carioca step for 1 minute

Core Work

Hold the plank in each illustrated position for 30 sec each 3 times without rest.

 

 

 

 

Resistance Training

Perform 12 reps of the Prison squats and the Push ups alternating  between the two exercises until you have completed 4 sets of both.  At the end of all four sets take a 1 minute break before moving on to the next group of exercises.

Perform 12 reps of Jumping jacks and 12 reps of the lunges alternating between the two exercises until you have completed 4 sets of both exercises.  Rest for 1 minute before moving on to the next set of exercises.

Perform 12 reps of Chair dips and 12 reps of the Burpees alternating between the two exercises until you have completed 4 sets.  Rest for a couple of minutes.

Now that the workout is over, it is the perfect time for a good stretch.  Spend 10-15 minutes stretching the major muscle groups like your legs, back, chest, shoulders and arms.  If you need more tips on stretching check out the blog article I wrote “Personal Trainers Tips for Stretching.

       https://prodigefittips.wordpress.com/2011/10/10/personal-trainers-tips-for-stretching/

Give this High Intensity Home Workout a try the next time you are snow bound or when you just don’t have time to make it to the gym.

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About Lisa

Lisa is a Certified Personal Trainer who is passionate about fitness and living an active lifestyle. She has a strong background in nutrition, having been a Chef for almost 15 years and applies this knowledge to helping her clients achieve their goals.
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3 Responses to High Intensity Home Workout

  1. Lindsay G. says:

    Thanks, Lisa. Can you explain what the Carioca step is though?

    • Lisa says:

      The Carioca step briefly is when you step side ways crossing one foot over the other. For example when you step to the left begin with your left foot, follow that with a crossover from the right foot, then with the left, and the right. This should be done as quickly as possible keeping your torso facing forward. This exercise is also known as a grapevine step. It is tough to explain without giving you a demo, but you may benefit from doing a google search for a video demo of this exercise.

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