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
AT HOME EXERCISES
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
Five Moves, One Step
Five exercises you can do using just a pair 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: “Jump Rose” w/ Toe Taps to step 30-60 seconds/1-3 sets * Stay light on the toes – or – modify by alternating ‘marching’ toe taps * Mindful of keeping ears over shoulders, chin up & chest lifted * Brace abs & lift knees up in front * Inhale through the nose & exhale through the mouth Exercise 2: Step Squat Jumps 8-15 reps (up & down = 1)/1-3 sets * Mindful of stair height & environment conditions * Bend hips then knees sitting weight into heels * Inhale squat down & exhale press up * Swinging arms assist with power Exercise 3: Single Leg Step up w/ Rotation (Elbow) 8-15 reps on each leg/1-3 sets * Mindful of step height * Exhale up & inhale down * Option to extension of arms during rotation Exercise 4: Push Up w/ Foot step 8-15 reps/1-3 sets * Inhale down & exhale up * Thumbs in line with chest * Control decent & explode through push up * Mindful of how high feet are up Exercise 5: Plank w/ Knee to Elbow 2x (cross & frwd) 5-12 on each side/1-3 sets * Thumbs in line with chest – Keep weight forward * Diagonal line from ear, shoulder, hip, knee to toe * Exhale knee to elbows, inhale leg back to plank
Joint Mobility for Active Agers
Five exercises for active agers or anyone looking to work the kinks out of their joints that you can do from your home without any equipment. Try these exercises in 8-10 Reps / 1-2 Sets to start. Exercise 1: Circle Wrists / Shoulders Exercise 2: 8-Count Arm Pattern Exercise 3: Knee Lifts & Hamstring Curls Exercise 4: Squats Exercise 5: Shoulder Rotations
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
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
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)