Hiding-in-Your-Safe-House Workout

 

 

Four Types of Exercises:

         Legs – working both the front and back of your legs
         Push - chest, shoulders, triceps
         Pull – back, biceps, forearms
         Core – abs and lower back

 

That means that you can work out almost every muscle in your body with just four exercises.

 

Begin with this 3-4 minute warm up: 

         25 jumping jacks
         15 body weight squats
         10 push-ups
         10 lunges (each leg)
         10 hip raises
         25 jumping jacks

After completing each exercise, move on to the next without stopping.

 

Once warmed up, begin your workout: Set a stop watch for 15 minutes and try to complete as many circuits as possible within that period of time. 

 

LEVEL 1

         20 Body Weight Squats 
         15 Incline Push Ups 
         10 One-Arm Rows 
         10 Reverse Crunches

 

LEVEL 2

         25 Squats [with barbell]
         20 Push Ups
         10 Inverted Rows 
         15 Reverse Crunches

 

LEVEL 3

         25 Jumping Squats
         20 Decline Push-ups (feet up on bed or desk chair)
         10 Inverted Rows (with feet elevated onto desk chair)
         15 Reverse Crunches

 

**Beginners should start at level 1 until they feel comfortable enough to advance to levels 2 and 3.**

 

The key with these circuit workouts is to move from exercise to exercise without stopping. If you need to stop between exercises or even in the middle of the set, do what you need to do.  But always keep your 15 minute time-frame in perspective. Concentrate on as many circuits as possible in that time period without losing form.

 

Only advance at a pace at which you’re comfortable, and adjust the exercises (number of reps) to suit your level of experience: just make sure you are getting stronger and challenging yourself with each additional workout.