Advanced 5 minute at home workout

If you have been doing my beginner and intermediate and feel the time is right to take the intensity/difficulty up a notch, this workout is for you! The format is the same, 20 seconds on each exercise and 10 seconds to get ready for the next. Do the exercise 1 through 5 and repeat the workout twice. Try this advanced 5 minute at home workout!

1/ Slide Across Press Up
2/ Front to Back Lunge
3/ Front to Back Lunge
4/Side Plank + leg hover
5/Side Plank + leg hover

Slide Across Press Up

Position:
Raise up off feet with hands just over shoulder width apart in front of you.
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Then move your hands and feet across 1 stride to the side and do another press up.
Points to remember:
Lower your chest over your hands not your head.
Brace your stomach whilst performing the exercise.

Front to Back Lunge– 1

Position:
Stand in an upright position with feet hip width apart.
Technique:
Stride forwards and backwards with 1 leg while the other leg is bent in a static position.
Reach as far forwards and backwards as possible, bending the knee as much as possible before pushing away.
Points To Remember:
Don’t let your knee go further forward than you toes as you stride forwards.
Keep the static leg in a bent knee position.

Front to Back Lunge- 2

Repeat above on opposite leg

Side Plank Leg Hover- 1

Position:
Lay on your side with legs straight and your elbow directly beneath your shoulder.
Place one foot over the top of the other.
Technique:
Push hip off the floor as high as possible, resting on your feet and elbow.
Pivoting from the hip (not knee) hover your top leg back and forth, whilst holding position still.
Points To Remember:
Keep your body straight, i.e. don’t lean forward or backwards.
Make sure your elbow remains directly beneath your shoulder and doesn’t slide forward.

Side Plank Leg Hover- 2

Repeat above on other side.

Conclusion – Advanced 5 minute at home workout

Even with an advanced workout you don’t need any equipment or gym access to get a great workout. Give this a go!