Fitting in Fitness at Home

Suggestions for planning your workout:

• It is always helpful to track your workouts so you can stay organized and intentional while also measuring progress!
• Hydration is key!
• Everyday is different! Even when you aren't feeling your strongest, continue to show up and do the work! Some days and weeks are more challenging than others because life can throw us curve balls. It is in these times when we continue to show up for ourselves that we grow and learn how strong we really are!
• Weight can vary depending on your intention and specific lift. We recommend starting with less weight and trying more reps so you can build healthy movement patterns before adding more weight.

Rest time in between each set is very important to give your muscles a short recovery period before getting into your next set. This not only gives you time to breathe and work on heart rate variability, but also supports injury prevention. Suggested rest time can be anywhere from 30-60 seconds for the exercises provided.

"Three sets with 12 reps and 60 second rest = 55 minute total"

OR

"One set each with 12 reps and 60 second rest = 18 minute total"

We recommend starting where you are at and working from there! Physical Activity guidelines recommend doing activities that make your muscles work harder than usual at least two days a week.

1. High Knees

(Targets Lower Body)
One at a time, bring your knees up to hip height. For higher intensity, pick up the pace!

2. Narrow Squats

(Targets Lower Body)

With your feet together, sit back like you're aiming for a chair. Make sure your knees don't go past your toes.

3. Calf Raises

(Targets Lower Body)

Shift your weight into your toes to raise your heels. Then, lower your heels back to the ground.

4. Knee Push-ups

(Targets Upper Body)
Place both hands and both knees on the ground. Tuck your toes for stability. Bend at your elbows to bring your chest closer to the floor. Press the ground away to return to starting position.

5. Superman

(Targets Back)
Lying on the floor, lift your arms and legs at the same time. Keep your neck in line with your spine. Slowly lower to release.

6. Wall Sit

(Targets Lower Body)
Against a wall, with your toes slightly turned away from you, bend your knees to lower into a squat. Hold as long as you can!

7. Upright Row

(Targets Upper Body)
Start with feet about hip-distance apart for stability, and hands down by your side. With palms facing your chest, bend your elbows to bring your fists up to your chest. If you don't have weights, it's okay, just grab whatever you have near you-like a water bottle or book!

8. Lateral Raise

(Targets Upper Body)
Start with your arms by your sides, lift up to shoulder height, making a "T" shape with your body. Return to starting position.

9. Biceps Curls

(Targets Upper Body)
Start with feet about hip-distance apart for stability, and hands down by your side. Bend at your elbows to bring your fists close to your shoulders. Keep elbows close to your sides. Return to starting position.

10. Plank

(Targets Abdominals)
Start with hands under your shoulders, tuck your toes, engage your belly. Hold for as long as you can. The wider your feet, the more stable you'll feel.