At-Home Exercises
Lower Body Exercises
(listed A-Z)
Bridge Hold
Bulgarian Lunge
Curtsey Lunge
Curtsey Lunge Pulses
Donkey Kick with Knee Pulls
Donkey Kick Pulses
Fire Hydrants
Lateral Lunges
Pulsing Lunges
Reverse Lunges
Single-leg Bridge
Split Squat
Squat
Squat to Lunge
Step Ups
Sumo Squat
Towel Leg Curls
V's
Wall Sit
Wide Bridge with Outward Pulses
Upper Body Exercises
(listed A-Z)
Bicycle Crunches
Cross Body Plank
Crunches
Dead Bug
Dolphin Hold
Floor Dips
Flutter Kicks
Forearm Plank
Inchworms
Legs Straight Up Pulses
Plank with Shoulder Taps
Pushups
Reverse Plank
Russian Twist
Side Plank
Sit-up Claps
Skydiver Hold
Straight Leg Sit-ups
Thread the Needle
Tricep Dips
Cardio Exercises
(listed A-Z)
Burpees
Butt Kicks
High Knees
Jog in Place
Jump Lunges
Jump Rope
Jumping Jacks
Mountain Climbers
Speed Skaters
Squat Jump
Tabata Workouts
A great way to utilize these at-home exercises is to put them into a tabata workout. Tabata is a style of interval training that requires 20 seconds of exercise, followed by 10 seconds of rest, for 8 rounds.
How it works:
- Pick two exercises (Example: Squats and Pushups)
- Start tabata timer
- Complete 20 seconds of the first exercise
- Rest for 10 seconds
- Complete 20 seconds of the second exercise
- Rest for 10 seconds
- Repeat steps 3-6 for 3 more rounds (completing 4 rounds of each exercise)
- Repeat steps 1-7 for more tabata rounds (5 rounds is about a 30-minute workout)
Tabata Timer
(restart after each tabata round)
Tabata Workout Examples
Pair two of the exercises together for each tabata round.
Workout 1
Bridge Hold
Bicycle
Step ups
Tricep Dips
Lateral Lunge
Speed Skater
Butt Kicks
Pushup
Wide Bridge-Outward Pulses
Floor Dips
Workout 2
Reverse Lunges (left)
Reverse Lunge (right)
Inchworms
Side Plank
Sumo Squat
Russian Twist
Towel Leg curls
Crunches
Squat
Dolphin Hold
Workout 3
Donkey Kick Knee Pulls
Donkey Kick Pulses
Jog in Place
Jumping Jacks
V's
Mountain Climbers
Jump Rope
Curtsey Lunge
Jump Squats
Wall Sit
Workout 4
Pushups
High Knees
Dead Bug
Situp Claps
Mountain Climbers
Skydiver Hold
Floor Dips
Thread the Kneedle
Burpees
Dolphin Hold
Workout 5
Bulgarian Lunge
Forearm Plank
Jumping Jacks
Fire Hydrants
Reverse Plank
Straight Leg situps
Butt Kicks
Split Squat
Cross Body Plank
V's
Workout 6
Single-leg Bridge
Bicycle
Pulsing Lunge
Skydiver Hold
Towel Leg Curls
Dead Bug
Donkey Kick Knee Pulls
Pushups
Wide bridge-Outward Pulses
Situp claps
Workout 7
Wall sit
Burpees
Curtsey Lunge Pulses
Curtsey Lunge
Jog in place
Lateral Lunges
Jump Rope
Squat to Lunge
Jump Lunges
Sumo Squat
Workout 8
Forearm Plank
Side Plank
Butt Kicks
Jump Rope
Crunches
Flutter Kicks
Tricep Dips
High Knees
Pushups
Inchworms
Learn More
Meet Alex Wandersee, Assistant Director of Recreation, Fitness & Wellbeing. If you have questions or want to learn more, feel free to reach out!