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Here’s a warm-up, 5 workouts, and a cool down you can do at home…

March 15th, 2020 by Melissa Health & Wellness, Training, Videos

We know this is an uncertain time, and if you are practicing social distancing, there is no need for you to neglect your fitness.

Follow along these warm up and cool down videos before&after your workout, or to just get your butt off the couch after Netflix and chillin all day. Plus, we’ve included 5 at-home workouts listed further below. Visit our YouTube page to see more exercises.

 

 

 

5 Bodyweight Workouts You Can Do At Home  

 

10 Minute At-Home Bodyweight Workout

  • Perform a bodyweight squat to reverse lunge for 1 minute. 
  • Perform a push-up to slow mountain climber (incline if necessary) for 1 minute. 
  • Perform glute bridges for 1 minute. 
  • Perform bird dogs for 1 minute. 
  • Rest 15 seconds between exercises.
  • Complete the circuit twice and you’re done! 

 

15 Minute At-Home Bodyweight Workout 

  • Set a time for 15 minutes. 
  • Perform 10 split squats each leg. 
  • Perform a side plank for 20 seconds each side.
  • Perform 10 plank to push-ups alternating arms each time.
  • Perform 20 feet-elevated glute bridges. 
  • Rest 15 seconds between exercises. 
  • Do as many rounds as possible with good form in 15 minutes. 

 

20 Minute At-Home Bodyweight Workout 

  • Perform 10 push-ups or 10 incline push-ups. 
  • Perform 10 bodyweight squats or 10 bodyweight jump squats.
  • Perform 10 bear crawls. 
  • Perform 10 jumping jacks. 
  • Rest 15-30 seconds between exercises and 30-60 seconds between circuits.
  • Do as many rounds as possible with good form in 30 minutes. 

 

25 Minute At-Home Bodyweight Workout 

  • Set a timer for 25 minutes. 
  • Perform 10 bodyweight squats. 
  • Perform a bear crawl forward and backward for 5 yards each.
  • Perform 10 reverse lunges on each side. 
  • Perform 10 slow mountain climbers on each side. 
  • Rest 15-30 seconds between exercises and 30–60 seconds between circuits.
  • Do as many rounds as possible with good form in 25 minutes. 

 

30 Minute At-Home Bodyweight Workout 

  • Perform 10 walk-outs (can add a push-up, if desired). 
  • Perform 10 bodyweight single-leg RDLs on each leg. 
  • Perform 10 dead bugs each leg.
  • Perform 10 wall slides.
  • Perform 10 lateral lunges each leg. 
  • Rest 15–30 seconds between exercises and 30–60 seconds between circuits.
  • Do as many rounds as possible with good form in 30 minutes.