15-minute Workout 3

6 Full Body Workout Moves You Can Do at Home

Want a full body workout but don’t always have time to get to the gym? Get a healthy start to 2018 with these moves you can do at home from the team at Body by Design Fitness Studio in Alpharetta. They are simple yet effective, and can do the most for you while avoiding injury, which is especially important if there isn’t a certified trainer present.

 

 1. Prayer Squats

Stand with your feet hip-width apart with your toes turned out. Gently lower yourself into a squat position so your thighs touch your calves, while your heels stay flat on the floor. With your hands clasped in front of you in a prayer position, push your elbows into your inner thighs to open your legs wider. Keep your shoulders back and relaxed and tighten your core. Hold this position for as long as you can. 

2. Air Squats

Stand with your feet a little wider than hip-width apart. Turn your toes out and rest your arms at your sides. Slowly bend your knees while pushing your butt and hips out like you’re sitting in a chair. Keep your knees over your ankles and your head and shoulders over your knees. Slowly lower your body until your thighs are parallel to the ground and raise your arms in front of you so they are parallel to the ground. Straighten your legs and lower your arms to your side. Strive for 3 sets of 10 reps.

 3. Lying Superman

Start lying face down with your arms extended in front of you. Then, raise your arms, legs, and chest off the floor simultaneously as you exhale. Hold this position for two seconds and then slowly lower yourself back down. Strive for three sets of 10 reps.

 4. Body Ups

Start lying face down supporting yourself on your toes and forearms with a straight torso. Keep your arms shoulder-width apart and your elbows parallel to your body. Slowly raise your body up from the ground by extending your elbows and keeping your torso rigid. When your elbows are extended, slowly lower yourself back down. Strive for 3 sets of 10 repetitions. 

 5. Alternating Side Planks

Start in a plank position with your hands under your shoulders and your feet shoulder-width apart. Keep your torso rigid. Then slowly shift your weight to one side, balancing yourself on one hand while reaching the other straight up. Return to the plank position and then rotate to the opposite side, reaching the alternate hand up. Strive for 3 sets of 10 reps. 

 6. Mountain Climbers

Start in a plank position with your hands under your shoulders and your feet shoulder-width apart. Keep your torso rigid, tighten your core and squeeze your glutes. Then pull your right knee into your chest. Quickly switch legs, pulling your left knee into your chest. Continue to switch knees quickly, like a running motion. Strive for 3 sets of 10 reps.