Total Body Home Workout

I’m back with another in my 5 minute workout series. Same format as usual; do each exercise for 20 seconds and take 10 seconds to get ready for the next. Do the exercises 1 through 5 and repeat the circuit twice. Try this total body home workout!

1/ Y-Squat
2/ Half Press up -arms forward
3/ Front Lunge
4/ Front Lunge
5/ Half Plank – alt arm/leg raise

Y-Squat

Position:
Stand in upright position with knees slightly bent and feet hip with apart. Brace stomach and have both hands up in the air in a Y shape.

Technique:

Squat down towards the ground, pushing your hips back and bending your knees.
Lower yourself as far down as you can before pushing back up through your heels.

Points To Remember:

Make sure your weight is through the heels of your feet at all times.  Ensure your knees don’t go forward further than the end of your toes. Make sure you back remains straight.

Half Press Ups – Arms Forward

Position:

Kneel on floor with hands just over shoulder width apart out in front of you.

Technique:

Lower your body down as far as you can so your head goes over the line of your hands.

Push back up to starting position.

Points to remember:

Lower you head over the line your hands not your chest.
Brace your stomach whilst performing the exercise.

Front Lunges–1

Position:
Stand upright with knees bent and stomach braced.

Technique:

Take as big a stride forward as possible with 1 leg.
Bend the knee as you make contact with the floor and push back up through the heel of your foot.
The more you are able to bend the knee the more difficult the exercise becomes.

Points To Remember:

Keep your back upright and straight throughout.
As you bend the front knee, ensure it does not go further forward than your toes.
Make your stride forward as far as possible for maximum benefit.

Front Lunges– 2

Repeat above on opposite leg

Half Plank – Alternate Arm/Leg Raise

Position:
Kneel on all fours on the floor.
Rest on your elbows and knees holding your body up.

Technique:

Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
Hold position still.
Raise 1 arm and opposite leg up alternately.

Points To Remember:

Make sure your back remains flat, i.e. your hips don’t sag down, raise up too high, or tilt to 1 side.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.

Conclusion – Total Body Home Workout

You work all major muscles in the body in this workout. And with no equipment and minimal space needed. Give it a go!