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Beginner Home Full-Body Resistance 

40 min
 · 
8 exercises
Hey there! Using 2 upper-body, 2 lower-body, and 2 full-body exercises, your only job is to work through them and come out glistening on the other side! Remember, instructions are your friend!
Standing Arm Circles
3 sets
30 secs
30 sec rest
Warm up: Spend 15 seconds going in each direction per set!
1:00 rest
Hip Circles
3 sets
30 secs
30 sec rest
Warm up: Let's warm up that lower body! 15 seconds in each direction per set :D
1:00 rest
Wall Push-Ups
3 sets
10 reps
60 sec rest
Start out by finding your place of slight resistance on the wall. Then, use your arms to push yourself away!
1:00 rest
Bench Tricep Dips
3 sets
10 reps
60 sec rest
The closer your legs are to the chair, the easier this exercise is! Remember, find your challenge point and work!
1:00 rest
Chair Squats
3 sets
8 reps
60 sec rest
The chair is your stopping point, aim to use your legs and glutes to drive yourself up!
1:00 rest
Hip Raises
3 sets
10 reps
60 sec rest
Focus on controlling your lift, hold the top potion for a second before lowering!
1:00 rest
Bird Dogs
3 sets
12 reps
60 sec rest
Our first full-body exercise! Control this movement and focus on that balance! 6 reps per side per set!
1:00 rest
Knee Plank
3 sets
15 secs
60 sec rest
By bringing your knees closer up, you'll make this one easier. Find that final challenge point and hold!
Beginner Home Full-Body Resistance 
40 min
 · 
8 exercises
Hey there! Using 2 upper-body, 2 lower-body, and 2 full-body exercises, your only job is to work through them and come out glistening on the other side! Remember, instructions are your friend!
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Standing Arm Circles
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Warm up: Spend 15 seconds going in each direction per set!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
  1. Standing with a flat back and tight core, raise your arms to the sides.
  2. While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
  3. After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Primary muscle group(s):
Shoulders
Secondary:
Chest
  1. Standing with your feet at shoulder-width, toes pointing out, hold a pole/pvc pipe/broomstick in front of you. You can also do this stretch with a towel.
  2. Make sure to brace your core before you lift the pole above your head in an arc motion. Keep the arms completely straight throughout.
  3. Slowly move the pole behind you, focusing the stretch in the shoulders. Hold the stretch for the specified amount of time then slowly return to the starting position.
Rest
0:00
next up
Hip Circles
Next
Hip Circles
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Warm up: Let's warm up that lower body! 15 seconds in each direction per set :D
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.
  2. Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular motion. From the right, shift your hips back and to the left.
  3. Continue in this circular motion. Stop once to switch directions.
Rest
0:00
next up
Wall Push-Ups
Next
Wall Push-Ups
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Start out by finding your place of slight resistance on the wall. Then, use your arms to push yourself away!
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs
  1. Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
  2. Keeping a tight core, slowly lower your chest towards the wall.
  3. Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
  2. Keeping a tight core, slowly lower your chest towards the wall.
  3. Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
  4. Repeat using the opposite arm.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Rest
0:00
next up
Bench Tricep Dips
Next
Bench Tricep Dips
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
The closer your legs are to the chair, the easier this exercise is! Remember, find your challenge point and work!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Rest
0:00
next up
Chair Squats
Next
Chair Squats
3 sets
8 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
The chair is your stopping point, aim to use your legs and glutes to drive yourself up!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
  2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
  3. Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Hip Raises
Next
Hip Raises
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Focus on controlling your lift, hold the top potion for a second before lowering!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Rest
0:00
next up
Bird Dogs
Next
Bird Dogs
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Our first full-body exercise! Control this movement and focus on that balance! 6 reps per side per set!
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
    1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
    2. Simultaneously lift your right arm and left leg off the floor.
    3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
    4. Repeat the same movement with your left arm and right leg.

 

 

 

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Rest
0:00
next up
Knee Plank
Next
Knee Plank
3 sets
15 secs
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
By bringing your knees closer up, you'll make this one easier. Find that final challenge point and hold!
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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