At-Home Full Body Workout

This is a small sample of a Fully Body Workout you can do from home!

You can substitute the 5L water bottle to what you have available, and/or your strength level. This workout is intended for someone who is rebuilding their fitness after some time off. Always check with your relevant licensed health care professional if this is appropriate for your current health status.

WARM UP - 2 ROUNDS

Cat-cow, x10
Downward dog w/ foot paddle, x10 per side Dynamic squat-hamstring stretch, x10

CIRCUIT

Complete exercises one after the other. Rest at the end of the circuit for 90-120sec before starting a new round. Repeat 4x.

• Bear crawls, 10m

• Crocodile crawls, 10m

• Crab walk, (hips up to the roof as high as possible), 10m

• Wall-CLAP-Pushups, feet approx 60cm away from wall, x15

• Plank, 30s

• Deadlift with minimum 5L bottle if possible, x12

• 5L water bottle carry, 10m each side

• 5L water bottle ONE ARM ABOVE HEAD carry, 10m each side

COOL DOWN: Whole body yoga stretch sequence, example.

Was this too easy? Or a bit tricky? I can make a personalised plan just for you. You can also be coached and supported in your health and fitness journey with regular check-ins, and adaptations made to your program in REAL TIME as you get stronger and fitter. Check out your options here.

If you have other health goals that you want to tackle, book in your FREE, no-obligation Discovery Call with me.

I'm so looking forward to chatting with you!

— Amya