When it comes to your fitness goals, small, meaningful steps can make a difference. Maybe you don’t like going to the gym, you’ve gotten comfortable now that you work from home, or you can’t find the time to drive to the gym and back. That’s where at-home workouts are a dream.
With three circuits consisting of nine workouts from the Healthy West Orange Carrot App, this ultimate full-body, at-home workout can be done in 20 minutes. Rest for two minutes between each circuit.
1st Circuit: Arms + Cardio (3 Rounds)
Tricep Dips (10): This exercise is an effective way to activate your triceps, but you also activate other muscles, like your core in this case. So although we’re targeting your arms in this circuit, you also reap the benefits of engaging your core.
Push-Ups (10): While pushups are generally sought after for their upper body strength, they impact quite a few muscle groups, including triceps, pecs, shoulders, lower back and core.
Jumping Jacks (25): This is an exercise you can take anywhere, and it’s so well rounded. They work your heart, lungs and muscles all at the same time and are a great way to keep your heart rate up.
2nd Circuit: Legs + Glutes (3 Rounds)
Lunges (10): A great leg and booty workout, lunges also improve your flexibility and balance. By the way, they’re known to boost your metabolism, too.
Squats (10): Squats are the lunges side kick. They help you tone your lower body and improve your balance, leaving you with one solid lower body build.
Calf Raises (10): Strong calves make for strong ankles, which helps to prevent ankle and knee injuries. These are easy to do and valuable for stability and strength.
3rd Circuit: Abs + Legs (3 Rounds)
Planks (30 seconds): Planks are an incredible core-strengthening exercise and a star full-body exercise. They work your pelvic girdle, shoulders, legs, spine, rhomboids, trapezius and abdominal muscles.
Leg Raises (10): Though leg raises sound like they’ll target your legs, they’re a valuable core-strengthening exercise. A strong core helps to prevent lower back pain!
Wall Sits (30 seconds): How can something so simple be so valuable? Wall sits target your entire lower body: glutes, hamstrings and quads. When done correctly, your abs also benefit!
Full-body workouts are functional and translate well into everyday life. They help you build strength, prevent injuries, recover from injuries quicker, and achieve and maintain a healthy weight.
Sometimes the hardest part of exercise is thinking of what to actually do, so my hope is that this full-body, at-home circuit can help get you started. Once you experiment with the HWO Carrot App, you can continue building your own at-home workouts, earning coins and challenging yourself as you level up in the app. While you prepare to embark on or revamp your workout routine, just remember, as Dr. Bill Sears said, “the best exercise is the one you’ll do!”
About the Author
Jaclyn Rymer is a Winter Garden resident and a National Board Certified Health and Wellness Coach (NBC-HWC) who believes that a healthy lifestyle is a joyful and balanced one. Her personal experiences and professional education have led her to be truly passionate about helping her clients achieve sustainability and harmony in their own whole person wellness journeys. Jaclyn teams up with each client to brainstorm, plan and strategically implement small changes that have a significant impact on physical biomarkers of health, mental/emotional wellbeing, and on overall feelings of vitality.