My life has been pretty hectic lately, so I have been designing efficient and effective home workout routines. After several hours studying yesterday for my personal trainer certification, I needed a good core workout to work out those kinks in my back and strengthen my abdominal muscles. I utilized some basic equipment I keep on hand for home workouts.
Core Workout Equipment
All of these items can be found at your local sporting goods store, big box retailer or Amazon.com):
Earlier this week, I had a very hectic schedule so I did many of my workouts from home. If you’re time crunched, money strapped, or just need an efficient lower body workout, then this is the workout for you!
Some of my exercise equipment: stability ball, foam roller, medicine ball, ab wheel, BOSU, TRX Bands
These exercises can be done with just your body weight or you can use a BOSU ball, stability ball, TRX bands, medicine ball or ab wheel like I used.
Warm Up: 50 Mountain Climbers
(25 ea. leg) Walking Lunges with Trunk Rotation- Can use weighted medicine ball. Make sure to keep knee directly over your ankle.
(25) BOSU Squats-Beginner modification just use bodyweight. Advanced-turn BOSU over so you are standing on the flat part of the BOSU and ball part is on the floor.
(25) Hamstring Curls on stability Ball- Lie on your back. Feet on the ball, toes pointed to ceiling, lift hips up in bridge. Keeping core tight, use your heels to draw ball towards your butt while still in bridge.
(25) Ab Rollouts with ab wheel. Can also be performed using stability ball.
(25) Jump Squats. Beginner modification: Just squat with bodyweight remembering to push butt back like you are sitting in a chair. Keep your knees directly in line with ankles. Advanced: Use TRX Bands.
(25) Mountain Climbers
(45 Sec.) Wall Sits. Keep back flat against wall by tucking in pelvis. Get low like you are in chair. Intermediate/Advanced: Add weight to your thighs.
Run Tall Flight of Stairs- 10 times. If you have small flight of stairs, run 20 times.