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Personal Training - Youth Performance Training

At Home Workout!

I wanted to drop in to say HI! and I hope you all had a great weekend. I was lucky enough to spend my weekend at the Lake of the Ozarks. We spend about 5-6 weekends at the lake each summer which means I have to get creative with my workouts. This weekend I was lucky enough to get my strength workout in before we left but we still did a little walking and yoga to get our bodies moving. Below I have provided an at home strength workout that can be done with no equipment, that way there are no excuses!

Complete each exercise for 1 minute before proceeding to the next exercise. Repeat 2 to 3 times for a total body workout!

*Make sure to warm up and cool down before and after the workout.

Squat with Calf Raise

- make sure to keep your weight in your heals during the squat

Push Up with an Oblique Crunch

- Use your obliques to draw your knee to your outside elbow

- Modification: perform push up on the counter or a sturdy bench

Full Sit Up

- Try to limit the swinging of your arms during the sit up to prevent momentum from taking over


- Modification: Perform burpee on the counter or a sturdy bench

Arm Circles with Wall Sit

- Switch direction after 30 seconds

- Knees need to be at 90° for your wall sit

Tricep Dip with Foot Tap

- Keeping your core throughout the entire exercise will help keep you balanced

Elbow Plank into Downward Dog

- Use your lower abs to draw your booty up into the air

Step Up with Hamstring Curl

- Use your stairs or a sturdy bench to step up onto, making sure to drive through your heal

- When kicking your butt for your hamstring curl make sure to have control and contract your glutes at the top

Lunge with Rotation

- Drive through your front heal while lunging

- Twist through your abdominals like a dirty rag, keeping your chest lifted

Leg Lift with Reverse Crunch

- Drive your heals through the ceiling, not over your nose.

If you have any questions come into Live Fit and one of our personal trainers would love to help walk you through the workout!