Five Trainer Inspired Heart Healthy At Home Exercises

  February is healthy heart month! One of many ways to keep your heart healthy is to make sure you exercise for 30 minutes most days of the week. So this week’s post is going to feature 5 heart healthy exercises that you can do at home with stairs and one set of medium to […]

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February is healthy heart month! One of many ways to keep your heart healthy is to make sure you exercise for 30 minutes most days of the week. So this week’s post is going to feature 5 heart healthy exercises that you can do at home with stairs and one set of medium to heavy hand weights. Repeat these 5 exercises until you accumulate 30 minutes.

 

  1. Do one jumping jack, 1 push up, followed by 1 mountain climber. Repeat for 10-15 reps
  2. In a plank position, place 1 hand on each weight. Do 1 push up, row the right weight, then do another push up and do a row on the left side. Then jump feet in, stand up with weights in hand. While standing up, pull the weights up to shoulder level and then press them overhead. Lower the weights, squat back down and jump feet out to the starting position. Repeat 9 more times.
  3. Burpees with a broad jump forward and back. 10x
  4. Place hands behind you on a surface (such as a chair or step), do 5 triceps dips then do 1 squat jump. Do 4 sets of 5 dips and 1 squat jump.
  5. Stand at base of stairs. Jump up 2 stairs then step back down one step. So you go up two, down one the whole set of stairs

#athomeexercises

 

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

The 12 Exercises of Christmas (no equipment required!)

Tis the season to be busy, but there is NEVER an excuse to not exercise. Today I present you with a list of 12 exercises you can do at home that require no equipment. If you are feeling festive, you can even do a 12 days of Christmas workout with them. In this workout you […]

santa exercising

Tis the season to be busy, but there is NEVER an excuse to not exercise. Today I present you with a list of 12 exercises you can do at home that require no equipment. If you are feeling festive, you can even do a 12 days of Christmas workout with them. In this workout you would have each exercise represent a “day” of Christmas. For example, first you hold a plank for 1 minute, then you do 2 swoop pushups followed by 1 one minute of crunches. Next you do 3 single leg squat jumps on each leg, followed by 2 swoop pushups, and a one minute plank hold. You get the gist. Have fun with it. I guarantee this is a challenging workout that takes between 45 minutes and one hour.

The 12 Exercises of Christmas:

 

  1. One minute plank hold or 1 minute of crunches
  2. Swoop pushups (pass through a cobra (yoga position) to a push up keeping elbows in)
  3. Single legs squat jumps (3 on each leg)
  4. Lateral hops immediately to a squat jump
  5. Side plank with a reach under the body and then up in the air
  6. Squat jumps
  7. Clapping V ups (or upper and lower body crunch with a clap under legs)
  8. Reverse crunches with a rotation at the top of the crunch (8 rotations each way)
  9. Reverse plank with a triceps dip, flip over to a push up (that’s 1)
  10. Wall triceps slides (stand facing away from wall with palms against the wall. Slide down wall till shoulders almost touch the wall, then push/slide back up the wall arms stay straight you should feel this in the back of the arm)
  11. Prone arch hold with a pull apart of the arms and legs to letter X then bring them back together
  12. Front lunges with a leg kick (left and right for a total of 24)

 

#athomeexercises

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie