IT'S YOUR DUTY TO  STAY HOME  NOW MORE THAN EVER!

But just because you can't get to the gym or pool, doesn't mean you have to stop working out! Throughout the coming months, Jenni Lynn and Christopher LaCour will be posting at-home workouts you can do from just about anywhere!

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AT HOME WORKOUTS

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5 More Exercises w/ Resistance Band
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5 More Exercises w/ Resistance Band

Five exercises you can do using a small/light looped resistance band. These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! NOTE: Jenni is using a small/light looped resistance band for these exercises. EXERCISE 1: LUNGE W/SINGLE ARM ROW 8-15 reps (R & L = 1)/1-3 sets * Pull shoulder blades down & back * Lunge 1st, Row 2nd & step together 3rd * Stationary arm same as lunging leg (Row over bent knee) * Inhale back to lunge & exhale Row pull EXERCISE 2: SINGLE LEG W/ BICEP, SAME ARM/LEG 10-15 reps (on each side/switch legs)/1-3 sets * Soft knee in balancing leg * Ear, shoulder, hip & knee in vertical line * Anchored arm is same as balancing leg * Exhale on bicep pull, inhale arm down EXERCISE 3: LATERAL STEPS 8-15 reps (R & L = 1)/1-3 sets – Option: Timed interval (30-60 seconds) * Weight in heels, semi squat position (ears over shoulders) * Engage abdominals to prevent body swaying * Move from hip & keep weight in heels * Breathing at a natural pace EXERCISE 4: TRICEP CURL W/ SQUAT 8-15 reps (on each arm)/1-3 sets * Bring band overhead, behind head & reach under w/ other arm to grip * Tuck tailbone, engage abdominals & semi squat position * Relax jaw & pull shoulders down * Exhale on pull & inhale down EXERCISE 5: JACK W/WIDE SQUAT & TAP CENTER 8-15 reps (R/L tap =1)/1-3 sets * Weight in heels, shoulders down & engage abdominals * Breathing at a natural pace * Keep chest lifted (don’t have to touch ground) * Focus on pushing hips out & squeeze glutes
High Intensity Cardio Moves
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High Intensity Cardio Moves

Try these 5 high intensity exercises for an awesome cardio session at home! These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! EXERCISE 1: Jumping Jacks 10-20 Reps/1-3 Sets * Ears over shoulders, engage abs & keep soft knees * Breathe at a natural & continuous pace * Shoulders down & relax the jaw * Option to bring arms forward, instead of overhead (sore/stiff shoulders) * Modification: Alternating toe tap outs (without jump) EXERCISE 2: High Knees 10-20 Reps (R/L = 1)/1-3 Sets * Keep ears over shoulders/chest lifted * Focus on abs lifting knees as high as possible * Shoulders down & back while bracing abs * Breathe at a continuous pace * Modification: Alternating knee taps (without hop) EXERCISE 3: Heel Kicks 10-20 Reps (R/L = 1)/1-3 Sets * Ear, shoulder, hip & knee in vertical line * Heels DO NOT need to touch hands – curl as far back as comfortable for knee * Brace abs & focus on breathing * Knees parallel & facing down * Modification: Alternating hamstring curl (without bounce) EXERCISE 4: Speed skate 10-20 Reps (R/L = 1)/1-3 Sets * Semi squat position w/ weight in heels – keep chest lifted * Use assisting arms for side to side motion * Breathe at a continuous pace & engage abs * Lateral jump as far as comfortable – mindful of knees * Modification: Side to Side Squats (no jump) EXERCISE 5: 1, 2 & Hold 10-20 Reps (R/L = 1)/1-3 Sets * Shoulders down/back, engage abs & BREATHE * Assist balance w/ swinging arms * Focus on lifting knee in front & holding for a few counts * Ears stay over shoulders & keep chest lifted * Modification: Slow movement down & focus on holding leg up
10 Floor Exercises
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10 Floor Exercises

Try these 10 new exercises you can do from the floor of your living room! These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! Exercise 1: Bird/Dog 8-15 reps (R & L =1)/1-3 sets * Ear, shoulder & hip in line – Head & spine parallel to floor * Tuck tailbone & flatten back (engage abdominals) * Hands below shoulders/Hips above knees * Focus on balance & breathing while fully extending arm & leg out Exercise 2: Bridges 8-20 reps/1-3 sets * Shoulders down, palms up & knees parallel * Tuck tailbone, engage glutes & thighs to lift hips up * Inhale down & exhale up – push through heels * Relax the jaw & mindful to use legs, NOT arms Exercise 3: Side Plank - Hip Drop 8-12 reps/1-3 sets * Elbow directly below shoulder, palm down * Ear, shoulder, hip & knees in line (keep hips stacked) * Knee –OR- Extended legs (staggered feet) * Inhale down & exhale press hips up (squeeze obliques) Exercise 4: Single Leg Bridge 8-15 reps (on each leg)/1-3 sets * Shoulders down, palms up & foot over knee (option: extend leg up/out) * Tuck tailbone, engage glutes & press through heel to lift hips * Engage abdominals & keep hips level * Inhale down & exhale up Exercise 5: Abdominal Crunch with Bicycle Legs 8-20 reps (R & L = 1) / 1-3 sets * Pull shoulders down, close ribcage & engage abdominals * Hands to ears (do not pull neck), elbow open & relax jaw * Rotate shoulder towards opposite knee (lifting shoulder blade off floor) * Inhale through the nose, exhale through the mouth Exercise 6: Clams 8-20 reps (on each leg)/1-3 sets * Ear, shoulder, hip & heel in straight line (knees bent) * Hips stacked on top of each other (hand to hip) * Relax head on pillow, block or arm for neutral spine * Focus top hip lifting (feet together) & engage abs to prevent swaying * Inhale down & exhale up Exercise 7: Knee/Heel Taps 8-20 reps (In & out = 1)/1-3 sets * Ear, shoulder, hip & heel in straight line (knees bent) * Hips stacked on top of each other (hand to hip) * Keep abs engaged to prevent torso swaying * Keep leg lifted & tap knee in (internal rotation), heel out (external rotation) Exercise 8: Leg Circles 8-20 reps (in each direction)/1-3 sets * Ear, shoulder, hip, knee & heel in line (top leg), bottom leg bent * Brace abs & keep hips stacked – prevent torso swaying * Focus on controlling top leg circling forward & backwards * Neutral or flexed ankle – top leg & breathe! Exercise 9: Single Leg Bicycle (Fwd/Bkwd) 8-15 reps (in each direction)/1-3 sets * Ear, shoulder & hip in straight line (bottom leg bent) * Breathe at a natural pace & keep hips stacked * Focusing on heel, pushing leg forward & back: bicycle forward * Focusing on toe, push leg back behind body & circle to front: bicycle backward Exercise 10: Inner Thigh Lift 8-20 reps/1-3 sets * Ear, shoulder & hip in straight line (hips stacked) * Bend top leg forward & straighten bottom leg * Exhale leg up & inhale down * Flex foot of bottom leg & lift leg up using inner thighs
5 Exercises Using Weights
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5 Exercises Using Weights

These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! NOTE: Jenni Lynn is using 3 lbs in this video, but you can substitute for 5, 8 or 10 lbs depending on current fitness level. Exercise 1: Curtsy Lunge w/ Bicep Curl 5-15 reps on each leg/1-3 sets * Small Step back on a diagonal (Right foot steps back to the left corner ‘of a box’) * Drop back knee behind stationary heel & keep weight in heel of stationary foot * Chin up & chest lifted * Brace abdominals while keeping shoulders back & down * Inhale lowering into lunge & exhale pressing up & bicep curling arms Exercise 2: Lunge w/ Overhead Press 5-10 reps on each leg/1-3 sets * Brace abdominals, keep ears over shoulders & weight in heels * Small step back & drop knee down as far as it’s comfortable (do not touch ground) * Inhale into lunge & exhale pushing up & into overhead press * Relax the jaw & focus on balance Exercise 3: Step Out w/ Lateral Raise & Hold 5-10 reps on each side/1-3 sets * Only step out as far as comfortable for your body * Focus weight in heel of lateral step out foot & chest staying lifted * Inhale step out & exhale to push off foot into lateral shoulder raise (hold knee up) * Keep abdominals braced & jaw relaxed Exercise 4: Lateral Bicep Curls w/ Hamstring Curl 10-20 reps/1-3 sets (stay even # for even hamstring curls J ) * Shoulder blades back & down with palms up & soft elbow * Inhale arms open & exhale with bicep & hamstring curl * Close the ribcage while keeping soft knees and abdominals engaged * Can bring arms down if shoulders hurt & perform regular bicep curls Exercise 5: 3-Pulse Squat w/ Bicep Curl 8-15 reps/1-3 sets * Shoulder width stance & weight in heels * Tailbone slightly tucked under while bracing abdominals * Light pulse pressing into heels & squeezing glutes at the top of lift * Inhale down & exhale up with bicep curl (hands close/weights touching)
High Intensity Moves on a Mat
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High Intensity Moves on a Mat

Five high-intensity exercises you can do inside or out on a mat. These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! Exercise 1: Pulse Lunge & Switch 8 – 15 reps (Right & Left = 1) / 1-3 sets * Step back, pause & then drop into lunge – weight in front heel * Inhale through the nose & exhale through the mouth * Chin up & chest lifted Exercise 2: Sumo Squat Jump & Tap Down 8 – 15 reps (Right & Left tap down = 1) / 1-3 sets * Jumping Jack legs out into wide squat, sit into heels & tap center * Use box/block to tap in front * Chin up & Chest lifted * Inhale down & exhale press & together Exercise 3: Chair Sits (against tree or wall) 30 – 90 seconds (Start small & progress w/ time) * Weight in heels, sit as low as comfortable for knees * Pull shoulders down, tilt tailbone forward & close ribcage * Inhale through the nose & exhale through the mouth – focus on breathing * Relax jaw & keep brace abs Exercise 4: Push Ups w/ Alt Leg Lift (4) 10-20 Reps / 1-3 Sets * Hands below shoulders, thumbs at chest level * Lift tailbone & pull bellybutton towards the spine * Keep weight forward – inhale down & exhale up * Alternate leg lifts or keep toes down (drop knees if needed) Exercise 5: Walk Outs w/ Step Thru & Rotation 5-8 Reps / 1-3 Sets * Steady breathing, inhale through the nose & exhale through the mouth * Opening/Rotation is optional, can hold runners lunge (stretch) * Mindful of hands below shoulders in plank, chest between thumbs
Exercises Using Stairs
01:48

Exercises Using Stairs

Five exercises you can do using just a flight of stairs! These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! Exercise 1: Up & Down Stairs – 1 Minute * Try single or double steps (depending on step height) * Push through heel while stepping up * Keep chin up & chest lifted * Inhale through the nose/Exhale through the mouth * Increase duration time after more conditioning * Use pumping arms to increase cardio output & assist momentum Exercise 2: Single Leg Lift (Fast Knee Up/Slow Down) * 10-15 Reps on each leg / 1-3 Sets * Inhale on step down / Exhale as you lift knee up * Press through the heel of foot on step * Keep chin up & chest lifted * Use runners arms to assist movement & balance Exercise 3: Single Leg Lateral Lift * 10-15 Reps on each leg / 1-3 Sets * Inhale on step down / Exhale leg lifts out to side * Press through the heel of foot on step * Keep chin up & chest lifted * Be mindful of lower back when lifting leg out Exercise 4: Tricep Dips * 8-15 Reps / 1-3 Sets * Inhale down / Exhale as you press up * Maintain soft elbow joint! * Keep chin up & chest lifted * Use bottom step to control Range of Motion of elbow. Do not bend past 90 degrees! * 2 Variations: Try with bent knees or extended legs Exercise 5: Inclined Push Ups * 8-15 Reps / 1-3 Sets * Use a towel or mat for hands * Inhale down & Exhale up * Tuck tailbone & engage your abs to prevent lower back from sinking * 2 variations: Wide Arms or Elbows in Tight
Indoor/Outdoor Exercises
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Indoor/Outdoor Exercises

Five exercises you can do either indoors or outside using a yoga mat or towel. These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! Exercise 1: Yoga-ish Burpees * 5-10 Reps / 1-3 Sets * Use a mat/towel for padding if necessary * Inhale Arms up & Exhale forward fold * Keep soft knees bending forward & rolling back up * OPTIONAL ADD-ONS: Knee taps & Push ups Exercise 2: Kneeling to Squat * 5-10 Reps (Right/Left = 1 Rep) / 1-3 Sets * Brace abs & keep tailbone slightly tucked * Weight in the heels * Breathe at a natural pace * Relax shoulders & jaw Exercise 3: Side Plank w/ Rotation (Elbow → Hand) * 5-10 Reps/1-3 Sets (Perform on each side!) * Keep elbow directly below shoulder * Stagger legs or drop knees (Advanced = stack feet) * Inhale open / Exhale on rotation * Try to keep shoulders down & hip lifted! Exercise 4: The “Dying Bug” * 10-20 Reps (Left/Right = 1 Rep) / 1-3 Sets * Shoulders down, tuck tailbone & close ribcage * Square shoulders & hips * Inhale as right arm is up & left leg out & Exhale back to center: Repeat other leg/arm * Only extend arm & leg out as far as you can without your back lifting off the floor Exercise 5: Plank with Flat Palms * 30-90 seconds at a time / 1-3 Sets * Relax hands if necessary (NO FISTS) * Keep elbows directly below shoulders, tuck tailbone & close ribcage * Keep a steady breath: Inhale through the nose, exhale through the mouth * Drop your knees or Child Pose if needed Now STRETCH!
Resistance Band Exercises
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Resistance Band Exercises

Five exercises you can do using a large looped resistance band. These exercises should be performed after warming up. Include as part of a walk or combine workouts into multiple sets. Remember to STRETCH after! NOTE: Jenni is using a large looped resistance band for these exercises. Exercise 1: Overhead Press * 8-15 Reps/1-3 sets * Weight in heels, soft knees & tuck tailbone * Inhale as hands come to shoulders / Exhale when pressed overhead * Keep chin up & chest lifted Exercise 2: Lateral Side Step (with band crossed) * Take 4-8 Steps Left & Right: 5-10 X / 1-3 Sets * Tension increases the tighter you pull band * Weight in heels, soft knees & tuck tailbone * Keep toes forward, chip up & chest lifted * Relax shoulders down & focus on not swaying body side to side Exercise 3: Upright Row * 8-15 Reps/1-3 Sets * Keep shoulders down! * Squeeze shoulder blades as elbows go wide * Weight in heels, soft knees & tuck tailbone * Inhale as arms come down / Exhale on pull upwards Exercise 4: Ab Extension w/ Lunge - Band Anchored * 5-15 Reps/1-3 Sets on each side * Lunge opposite leg back of band anchor point * Position far enough away from anchor point for desired resistance * Keep shoulders down & hands inline with belly button * Extend arms out & in while bracing abs * Keep hips/shoulders squared forward * Breathe at a natural pace Exercise 5: Hip Hinge with Row * 5-10 Reps on each leg / 1-3 Sets * Keep ear, shoulder, hip, knee & ankle aligned while hinging forward at hip * Weight in heel of standing leg & shoulder blades down the back * Exhale on row with elbows in tight to the body (pull towards hips)

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-- Jenni Lynn Patterson & Christopher LaCour

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If you have access to a pool right now, why not try one of our four audio workouts? It's like having Jenni Lynn and Chris right there with you while you exercise!