Home Workout 1- Rachel Pastor
20 Reps of each exercise for 3 rounds
Do one exercise and move onto the next with 30secs to 2mins rest depending on your fitness level. After you finish all five exercises repeat the whole thing two more times.
You will need one Dumbbell weighting between 10lbs-50lbs depending on your fitness level.
Skater with floor touch- Stand with feet hip-width apart, arms by sides. Hop or step to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body to touch floor or as close to it as you can come. Jump or step to left, switching legs and arms to complete 1 rep.
Air Squat or Weight Squat- Stand with your feet shoulder-width apart. With your chest up, push your hips back into a squat, keeping your knees in line with your toes. Go lower than 90 degrees; as low as you can without breaking form. Press through your heels to push back up to the starting position. Add weight if you feel comfortable with the air squat.
Dumbbell Clean and Press- Hold dumbbell between your feet as shown. Pull the dumbbell up and “catch” it at shoulder height. Press it overhead, keeping your knees slightly bent. Return to the starting position.
One Leg Dumbbell Deadlift- Hold dumbbell long ways with both hands in front of your body. Stand on your left leg and your left knee slightly bent. Bend slightly at your knee, bend at your hips, and lower your torso. Pause, then raise your torso, hips and knee back to the starting position. Repeat on 10 reps and then switch to your right leg.
Straight Leg Weighted Crunch- Sit on the floor with your legs up 90 degrees. Hold dumbbell in both hands with arms raised straight above. Raise your head and shoulders and crunch your rib cage toward your pelvis bringing the weight towards your toes. Pause, then slowly return to the starting position.