5 Quick + Easy Workouts

Perfect for at Home or On-the-Go! 

1. Reverse Fly - Working your upper back and shoulders.

Flatten your back, leaning forward and almost parallel to the ground. Bend your knees and engage your core to protect your lower back. Raising your arms out to the side, imagine bringing your shoulder blades together. It's important to keep your elbows gently bent.

*Balance Challenge ::: Raise one leg!*

2. Single Leg Reach - Working your hamstrings, glutes, core and balance.

Shift your weight into your right leg, tipping forward while raising your left leg off the ground. Reach your left arm out as you extend the left leg behind you. Return back to standing. Perform reps on one side before you switch.

*Challenge ::: Speed up the movement once you get the hang of it, engage your core and keep your hips square!*

3. Leg Extension - Working your glutes and core.

Starting in table top positions, on hands or forearms, raise your heel toward to sky. Keep your foot flexed, squeeze your glutes at the top of the extension. Return all the way back in. This move can be done with a dumbbell behind your knee or a band. 

*Challenge ::: Add in pulses at the top!*

4. Oblique Knee Plank - Working your obliques, arms, glutes, core - FULL BODY!

In a full plank position or modified on knees, bring your right knee to your right elbow and straighten back out to plank. Keep your shoulders and hips squared to the ground. Perform reps on one side before switching.

*Challenge ::: Try not to rest leg on the ground the entire time!*

5. Squat Pulse Challenge - Working your legs and core

Start at one pulse and add a pulse every time you squat. Try to make it to ten pulses OR time yourself and see how many pulses you can get to in 1 min!

Beka Badila