18 Min Home Workout

18 MINUTE IN-HOME WORKOUT

Directions:

Circuit 1 (3 minutes)
- Using a timer, perform all four exercises for 30 seconds each (total of 2 minutes)
- Take a 1 minute break
- Repeat Circuit 1 3-times

Circuit 2 (3 minutes)
- Using a timer, perform all four exercises for 30 seconds each (total of 2 minutes)
- Take a 1 minute break
- Repeat Circuit 2 3-times

Stand with your feet hip-width apart.
Quickly drive your left knee to your chest, bring the same leg back to the ground and immediately bring your right knee to your chest.
As you are alternating knees, you want to do it with a running motion, staying on the balls of your feet the entire time.

Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
Return to a standing position by pushing through your hips while you lower your arms.

* Keep your chest up, back flat, and do not let your knees collapse to the inside.

Sit down and put your hands behind your back with your palms flat on the ground fingers pointing towards your toes.
Bend your knees, make sure both feet are flat on the floor.
Fire (squeeze) your glutes to lift your hips off the ground until your hips, and shoulders are in a straight line.
Lower your hips back to the ground.
Complete the set on one side before repeating on the other leg.

Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
Without touching the ground, push yourself back up.

Start off down in a crouched position with your feet at hip width and your arms by your sides.
Jump up explosively as high as you can. As soon as your feet leave the ground, open your legs out to the sides and lift your arms up and out to the sides at the same time.
As you start to lower back to the ground, bring your legs and arms in, so that you land with your feet under your hips and your arms by your sides.
Absorb the impact of the landing by bending your knees and leaning forwards as you lower down into the crouch position again ready for your next star jump.

*Watch out for your knees during this exercise. Make sure they don’t drop in towards each other as you land.

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
Keep the weight in your heels as you push back up to the starting position.

Perform push-up. At top of movement, rotate body into side-plank position with one arm on ground and other extended toward ceiling
Slowly rotate back to top of push-up position
Perform push-up and repeat rotation to opposite side

Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your core engaged and try not to let your hips rise or drop.