at home workout week 1


Use this at home workout to kick your transformation into high gear from day 1! Whether you're traveling, or just can't get an in-studio workout in every day, here are some moves that you can do anywhere in under 30 minutes.


See below for pictured and explanations of each exercise.

Remember to take breaks when you need to and always keep perfect form!

Time yourself to see how you progress throughout the week!


• Low Plank with Leg Lift - 20 each leg

• 50 Jumping Jacks

• 20 Tricep Dips

• 50 Squats

• 20 Reverse Crunches


Repeat 3x!

Begin in the traditional Plank Pose (from Downward Facing Dog, inhale and shift your upper body forward, placing your shoulders directly over your wrists, keeping the core strong and torso parallel to the floor). Now lower your body onto your forearms, letting your elbows touch the mat. Lift your right leg up behind you and lower your foot to your mat. Repeat this lift-and-lower motion with each leg a total of 20 times.


Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.

Sit on the edge of a chair and grip the edges. Place your heels on the floor in front of you and hold yourself up using your triceps. Slide forward just far enough that your butt clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees.


Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you're sitting into a chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.



Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling.

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