Stay active at home, in your backyard or basically anywhere you can move your body.
If you do no have a kettle bell you can use a gallon water jog (must be filled with water or dirt) instead.
30 seconds: jumping jacks
30 seconds reverse lunge
30 seconds hamstring stretch
10 min AMRAP (As Many Reps As Possible)
50 air squats
50 KB swings (if you don’t have KB or DB is a backpack, bag, laundry detergent, etc)
50 second wall sit with a front raise (could be weightless, with light weights, cans, water bottles, etc)
40 air squats
40 KB swings
40 second wall squat w/ front lift
30 air squats
30 KB swings
30 second wall squat w/ front lift
20 air squats
20 KB swings
20 second wall squat w/ front lift
10 air squat
10 Kb swings
10 second wall squat w/ front lift
Here’s a great finisher
Go to your stairs, or place something around 18 inches.
You will do 100 step ups (50 each side)
Make sure you are getting full extension each step.
Workout developed by: Nicole Miller, M.S.
Reviewed by: Jaclyn Jacobsen, M.S., CPT
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