Home Workout with François from Personal Touch Fitness

1. Squat

Open your legs shoulder width apart. Bend your legs as you go down to hip level (or lower depending on your flexibility), keeping the knees and toes pointing forward and knees bent at a 90 degree angle. As you push up, squeeze your glutes and keep feet planted on the floor throughout. Keep the knees in line with the heels and avoid passing the toes


Level 1: Body weight squat


or
Level 2: Add extra weight. You can use a box filled with items, if you do not have free weights


2. Front lunge
Stand tall with feet hip-width apart. Keep the core engaged. Take a step forward and shift your weight forward so heel hits the floor first. Lower your body until right thigh is parallel to the floor and right shin is vertical. Ensure the knee doesn’t go past front toe. If mobility allows, lightly tap back knee to the floor while keeping weight in front heel. Press into front heel to drive back up to starting position.
Level 1: Alternating legs on the spot


or
Level 2: Add a jump


3. Star jump
Start in a standing position. As you bend your legs down is a squat position, have your arms by your side ready to explode up into into a star. Keep the arms and legs straight during the jump .


You can substitute this with jumping jacks to decrease intensity


4. Toe taps
Tap your toes on the the floor one leg after the other while moving your arms in a running motion. Your chest remains up. Keep squeezing your core to maintain tension throughout movement.


5 each side moving horizontal one direction then switch direction


5. Chest press
Lift up the object or sofa and extend it above your chest and squeeze your chest and arms at the same time. Keep your elbows tucked facing down and avoid flaring out
Option 1: Use a pack of water for weight
Option 2: Use your sofa
6. Triceps dip with sofa (level 1)
Lower your body towards the ground as slow as you can and extend the arm to push yourself up, keeping your legs and back straight

or


Overhead triceps extension with water bottles (level 2)
Lift the water bottle until your arms are fully extended with palms facing the roof and elbows pointing forward. Keep as still as possible.
Bending at the elbows and squeezing your triceps, slowly lower the water bottles behind your head. Hold for a second before returning and repeating


7. Push up (level 1)
You can do this either on your knees bent or legs straight. Activate your chest and core, as you bend your arms to lower your chest as close as to the ground as you can. Make sure you breathe out as you extend your arms to push yourself back to the starting position. Keep your back straight and look straight ahead throughout


or
elevate the legs (level 2)

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