Home Workout 4- Rachel Pastor
5 Exercises- 20 Reps of each for 3 Rounds
Do 15 reps of one exercise the first minute and 15 reps of the second exercise the next minute rotating the two for 20mins. You will do 10 sets of each exercise.
You will need one Dumbbell 15lbs-50lbs depending on your fitness level.
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 three more times.
You will need one Dumbbell or Kettlebell weighting between 15lbs-50lbs depending on your fitness level.
Jack Squat- Standing with your feet close together and push your hips back to get into a half-squat position.Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back to the starting position.
Kettlebell Swings- Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a twohanded, overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.
Pike Push-ups- Start from a classic pushup position. Keep your legs straight and walk your hands back so you are in a pike position. Your upper body and lower body should be at about a 90 degree angle. Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders.Contract the core.Bend the elbows and lower yourself down until your head almost contacts the ground.Press back up.
Plank Shoulder Taps- Begin in a full plank position with feet hip-width apart or knees on the ground. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder. That’s one rep.
Abs Side Crunch- Lie on your back with your knees bent. Bring on leg up and bent across the other leg. Place your hands lightly at the back of your head. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and bring opposite elbow to touch your opposite knee. Come back to starting position and repeat.