#StayAtHome Workout


Hi everyone! Most of you may know that I have a passion for health and fitness. I enjoy being in the gym, working out training for a functional life and pushing my body to the limits every so often. I trained to be a personal trainer so that I may help others and share my passion for health and fitness. I am a certified personal trainer and a fitness nutrition specialist through the National Academy of Sports Medicine.


I know we are stuck at home and not able to go to the gym, so I thought I‘d share a #StayAtHome workout plan with you. I hope you can find value in this workout and stay motivated. Being at home cooped up can make us restless, so this should be fun. With this workout you will not need any equipment or anything thing to assist you, just your own body weight and a whole lot of heart!


**Note** Before you start this workout, consult your physician and make sure you are physically cleared to start any exercise.


Start with a warm up, be sure to raise your body’s temp a little by doing some static stretching and then moving on to active stretching, such as jumping jacks, hip rotations, cherry pickers, etc. After you have done some stretching, be sure to do some light to moderate cardio for about 5 minutes. Make sure you are nice and limbered up. Are you ready?


Vertical Loading (Perform the workout through each exercise starting with the first and working your way down the list to the last exercise; that will be one round (or set). Perform two or three rounds (sets)


Sagittal Plane Lunges x 5 (both legs) Mountain Climbers (30-45 seconds)


Squat to Alternating Knee Raises x 12


Single Leg Standing Toe Touches x 10 (Example: Stand straight and raise your left foot off the floor about 6 inches, then bend over at the hips and touch your right toe with your left hand and then stand straight up keeping your left foot off the floor and maintain your balance; repeat this for the prescribed number of reps, then switch and do touch the other toe. Flutter Kicks (30-45 seconds)

Lay on on the floor and place your hands under your glutes. Raise your feet six inches off the floor and begin kicking your feet alternating each one.

Do this workout for three rounds. Rest for 1 minutes after you complete the entire round. This should take about 15 minutes to complete. Be sure to do a nice cool down followed by some light stretching. Drink water and eat a nice meal afterwards. I hope you enjoyed this workout and found it useful!


Here is the workout again without all the writing in between.


Sagittal Plane Lunges x 5 (both legs) Mountain Climbers (30-45 seconds)


Squat to Alternating Knee Raises x 12


Single Leg Standing Toe Touches x 10


Flutter Kicks (30-45 seconds)


#StayAtHome Workout



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