Home fitness workout! #Lifeskills 6

This is a fun circuit that can be performed at home with minimal equipment. Aim to complete each exercise 2-3 times each. Rest roughly 1 minute after each exercise before moving on to the next.

Bicycle Crunches- 30 repetitions

This exercise targets the muscles of the core. Lie on your back with your hands behind your head and legs out stretched. Lift your right shoulder off the ground. Simultaneously bring your left knee up while bringing your right elbow across diagonally towards it. Lower to the starting position and do the same on the other side (continuously alternate from side to side)

Glute Bridge- 10-15 repetitions

This exercise targets the glutes and hamstrings. Lie on your back, bring your knees up and place your feet flat on the ground so they are a little wider than shoulder width apart. Point your toes out slightly. Push through your heels and raise your hips up off the ground as far as possible and squeeze your glutes at the top of the movement. Lower hips back down to the ground.

Mountain climbers- Perform for 30 seconds

This is an excellent full body cardio exercise that is sure to burn a lot of calories. Start in a plank position with your hips level with your head. Bring your left knee towards your left elbow and then your right to your right elbow. Continue to alternate legs as fast as possible.

Squat drops- Perform for 30 seconds

This is a cardio exercise that emphasises the muscles of the lower body. Start in a standing position. Jump up slightly and place your feet wider than shoulder width apart and lower down into a squat position. Explode back up so you jump back up to a standing position.

Chair dip- 10-15 repetition

This is a fantastic exercise for targeting the back of the arms (Triceps). Place your hands on a bench or chair that is roughly hip height with your back facing it with your feet flat on the ground. Lower your body until your arms and forearms create a 90 degree angle. Push yourself back to the starting position. For more of a challenge place your heels on the ground with toes up.


Thank you so much to Andrew Cusack Fitness for this post.  If you have any doubts about your physical fitness for this workout please consult your medical professional.


If you would like a copy of the exercises including picture, please contact us at theteam@umbrellafamilylaw.com.au