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At Home Workouts


Remember, if you get a regular 8 hours of sleep each night, a one hour work out is roughly 6% of your day!


What You Need:

Comfortable work-out clothes

Exercise mat or towel (for push-ups/sit ups if floor is too hard)

Flat wall

Chair


Do this circuit 3 times or as many rounds as possible:

10 Push Ups

20 Sit Ups

15 Tricep Dips

25 Squats

20 Lunges (per leg)

80 Jumping Jacks

60 Second Wall Sit



Push-ups: Make sure your shoulders are over your wrists with fingers facing forward, head is straight and back is flat. Tuck in your toes so your knees are off the ground, squeeze your glutes and bending your elbows, try to get your nose as close to the ground as possible. 

Variation: You can keep your knees on the ground while doing this for an easier push-up, or use the edge of a chair. For more difficulty, try bringing your hands into a triangle to target different muscles. 

Tip: Try to focus on the muscles you are working in this exercise. Use an exercise mat if the surface is too hard. Be sure to keep your back straight, if you start to arch, take a break.



Sit Ups: Lay down flat on your mat. With your knees bent and feet flat on the ground, sit up into an upright position without using your hands or moving your legs, and go back down slowly.

Variation: Add a medicine ball or free weights to hold while doing these to add another level of difficulty. You can also do these on an exercise ball with feet flat on the ground. 

Tip: Pretend there is an apple under your chin and look to the sky, don't strain your neck!


Tricep Dips: Secure your hands shoulder width apart on a secured bench or stable chair behind you. With a slight bend in your arms and your legs extended in front of you, slowly bend your elbows until they reach a 90 degree angle, keeping your back close to the chair. Once you reach the bottom of this movement, press down into the chair, straightening your elbows back up to starting position. 

Variation: bending your knees is an easier option.

Tip: Keep your back straight and try to keep your shoulders down


Squats: Spread your feet shoulder length apart, engage your core and keep your balance on the back of your heels as you bend your knees. Bend down slowly as if you were to sit on a chair keeping your back straight. 

Variation: Add a medicine ball or free weights holding them straight out in front while doing this to add difficulty and engage arm muscles. 

Tip: Make sure your knees are not going past your toes. If they do, sit back more in your squats. You can place a chair underneath you to ensure you are going down far enough, but don't sit down!


Lunges: On a hard surface (avoid exercise mat) stand up straight with legs hip-width apart. Place your hands on your hips and engage your core. Step forward with your right foot two or three feet keeping your back leg straight. Bend both your knees so they are at a 90 degree angle, lifting the heel of your back left foot. Return to starting position and repeat with left. 

Variation: Try walking lunges where you travel putting one foot in front of the other. 

Tip:  Line yourself up with a mirror if possible to check form! The slower you do these, the more burn you will feel! (That's a good thing)


Jumping Jacks: Start in a standing upright position with arms at your side. Slightly bend your knees and propel yourself a few inches into the air while bringing your legs out to the side (shoulder width or slightly wider) and your arms up over your head slightly bent. Quickly jump back to starting position and repeat 

Tip: Keep your back straight, as we get more tired our physical response is to slouch which can cause injury.


Wall Sit: Stand in front of a wall (about two feet in front) and lean your back against it. Bend your knees until you reach a 90 degree angle and hold, keeping your abs engaged. 

Variation: Grab that medicine ball and hold it out in front of you to add more difficulty. Try sticking one leg out in front of you without moving your torso 

Tip: Ensure your knees are not going over your toes!


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