Quick At Home Workout!

• Posted on 27 January 2022
• By Superior Nutrition
• Posted in workout
• 0

This is a great at-home workout you can incorporate a couple days a week. This will get it done fast and efficiently even in your living room while you have a little time to yourself. If just getting back into working out I would recommend to do this 1 or 2 times a week but you can do this full body workout and work up to all 3 days a week with a rest or active rest day in-between. An active rest day example would be a brisk walk. I recommend doing this circuit as fast as you can with only taking rest when you need to. The equipment needed is dumbbells, ankle weights (optional), stability ball, and a yoga mat (optional) that’s all!

3 Day Full body workout at Home:

Day 1

• 20 Stability Ball Hamstring Curls
• 20 Dumbbell Military Presses sitting on the Stability ball
• 20 seconds Mountain climbers

REST 30 Seconds

• 25 Goblet Squats using one Dumbbell- toes pointed out and squat past 90 degrees
• 10 (on each side) Plank Rows using Dumbbells
• 20 Dumb Bell thrusters (light weight as fast as you can)

REST 30 Seconds

• 20 Body Weight Reverse lunges
• 20 Chest Press Lying on the Stability Ball   
• High knees- 15 each side

REST 30-60 seconds and REPEAT

DAY 2

• 15 on each side- Side Lunges using either body weight or dumbbells
• 20 Chest flys on Stability Ball
• 20 Butt kicks
• 15 Stability Ball Pull- ins or Ball knee tucks
• 20 Seated Stability Ball Triceps extensions using one dumbbell - keep back straight
• 10 Tuck jumps- try to land softly by bending at the knee and landing on the balls of the feet
• 30 Glute Donkey kicks using the Ankle weights (I have 5lbs ones and 10lb each ones)
• 15-20 Standing Bicep Curls- using dumbbells
• 10 Squat Jumps

REST 30-60 seconds and REPEAT

Day 3

• 15 Back Flys on the Stability Ball
• 20 walking lunges OR Alternating standing lunges (can use body weight or dumbbells)
• 15 Burpees
• 45 second Glute bridge hold (to make harder lift and extend leg- 30 seconds on each leg)
• 20 Dumbbell upright rows
• 10 Star jumps or 30 Jumping Jacks
• 20 Push ups
• 60 seconds Squat Hold at 90 degrees
• 10 Super Skaters (each side)

REST 30-60 seconds and REPEAT