FULL BODY WORKOUT AT HOME WITHOUT EQUIPMENT

JUMPING JACKS PUSH UPS BURPEES

HIGH KNEES SQUAT JUMPS SIT UPS
LEG RAISES DIPS PLANK
JUMP LUNGES TUCK JUMPS MOUNTAIN CLIMBERS

1. 2. 3.

4. 5.

6. 7.

8. 9.
JUMPING JACKS PUSH UPS BURPEES
HIGH KNEES SQUAT JUMPS SIT UPS
LEG RAISES DIPS PLANK
JUMP LUNGES TUCK JUMPS MOUNTAIN CLIMBERS

A HOW TO DO …. (?)
1) Begin stretching the muscles of your legs and arms.
2) Stand with your feet together while you place your hands down by your side.
3) Slightly bend your knees, jump up and raise your arms above your head.
4) Reverse motion by jumping back to the starting position.

B HOW TO DO …. (?)
1) Lie flat on a mat and place your arms on the floor out to the side with your palms
facing down.
2) Your head, butt and legs need to be in contact with the floor.
3) Tighten your stomach muscles and grasp the sides.
4) Slowly lift your legs to a 90-degree angle, keeping your legs straight with knees not
bent.
5) Finally pause for a second then slowly lower your legs back down.

C HOW TO DO …. (?)
1) Lie on your back with your knees bent and your feet flat on the floor.
2) Place your fingertips behind your ears.
3) While on the floor pull your shoulder blades back so your elbows are out to the side.
4) Therefore tighten your abs and then raise your body up towards your knees,
shoulders should be lifted off the floor.
5) Keep your head looking straight. No chin on chest and do not pull the head forward.
6) Roll back down to the starting position.
D HOW TO DO …. (?) Squat

1) Squat.
2) Kick feet back.
3) Push up.
4) Return to squat.