Full Body Work Out, with an emphasis on posture, you can do from home with no equipment

As a personal trainer, I know that most people don’t move their body enough throughout the day even when things are normal. Now that most of us work from home or have to just wait it out at home, movement is even more reduced to sitting on a couch or working in front of a computer.

This workout program can easily be repeated 2-3 times a week.

(If you’d like to move on a daily basis, why don’t you try one of our live online classes at Junction Fitness Hub!
If you prefer to have your training more individualized and need the accountability and guidance of a trainer, I can help. Click on the service menu, to choose the option that suits you best. Or email me under health@jessicamessora.com if you have any questions or concerns.)

For your convenience, I added video descriptions for each exercise and pictures for each stretch at the very bottom of this page.

Now without further ado here is the layout for the no equipment exercise routine:

Warm up: 2-3 rounds (complete all 4 exercises first before taking a quick break in between rounds)
-Cat and Cow (12 repetitions)
-Sun Salutations Variation 1 or 2 (10 repetitions in total)
-Glut Bridge (15 repetitions)
-Plank Step Out (10 repetitions per side)

3-4 Rounds: (complete all 4 exercises first before taking a quick break in between rounds)
-Wall sliders (15 repetitions)
-Squat To Toe (15 repetitions)
-Superman- choose your variation (15 repetitions)
-Lunge With Knee Tap (15 repetitions per side)

3-4 Rounds: (complete all 4 exercises first before taking a quick break in between rounds)
-Side plank hold 30-45 sec hold
-Side lunge with a shuffle
-Brace Variation 1- Choose your progression
-Crab to Tabletop

Stretch:
Figure 4, Quad, Chest

Published by Jessica Messora

I'm a personal trainer and my life is all about physical, mental and spiritual well-being. Some of my passions are yoga, nutrition and photography.

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