An At-Home Full Body Workout

Our routines are changing, and we have gotten our Kabana Community together to share what we are doing to inspire our newfound routine. Working out at home and getting our bodies moving is at the forefront of our mind, and this is where we thought we should start.

In this circuit, there are three pairs of exercises and each pair should be completed back to back. Each exercise should be done for 30 seconds each and after completing each pair, take a 30-second rest. The exercise pairs are focused on toning and sculpting a different part of your body, creating the perfect at-home full-body workout.

The Circuit Breakdown (30 sec on each exercise)

Dynamic core plank / Backward Lunges

REST

Jumping Jacks / Tricep Dips

REST

Squats / Deep Breathing

DYNAMIC CORE PLANK

Works: Abdomens

Walk your hands into a plank position and engage your core. Bring your right knee into your chest and then extend your leg backwards, pointing your toe towards the ceiling. Repeat with your left leg and continue alternating for 30 seconds. If you are starting as a beginner to an at-home workout or have weak wrists, hold the plank position for 30 seconds or as long as you can.

BACKWARD LUNGES

Works: Upper legs, glutes, calves

Stand upright and place your hands on your hips. Take a large step backwards with your right foot and lower your hips so that your right knee lowers to the ground creating a right angle. Return to a standing position. Repeat on your left leg and alternate for 30 seconds.

JUMPING JACKS

Works: Hip flexors, legs, arms, lower back

Stand upright with your legs together and arms by your side. Bend your knees slightly and jump into the air. As you jump spread your legs and stretch your arms over your head, landing in a star position. Jump back to your starting position. Repeat for 30 seconds at a speed that benefits your body. If you have week knees or are a beginner to an at-home workout, start in the same starting position. Step one leg out to the side, then bring it back in. Repeat on the other leg for 30 seconds.

TRICEP DIPS

Works: Triceps, shoulders, upper back

For this exercise, you will need a short bench or chair, and a step can work too. Set your hands on the edge of the chosen apparatus with your legs extended in front of you. Slowly lower your elbows to bend to a right angle. Extend your elbows to bring you back to your starting position and repeat for 30 seconds. If you are a beginner or have weak arms bend your knees to take some weight off of your arms.

SQUATS

Works: Thighs, ankle mobility, calves 

Stand upright and place your feet shoulder width apart or slightly wider. Push your hips back and sit down like you’re sitting down on a chair. Make sure you keep your shoulders back and your chest up. Once you have lowered down as close as you can get to a seated position return to your standing position.

DEEP BREATHING

Works: Mind

Once you have finished your workout, it is time to relax and take some deep breaths. Get comfortable and lay down on your back. Place one hand on your stomach. Breathe in and let your stomach fill with air, hold your breath and breathe all of the air back out. Repeat these steps as long as you wish.


Quest for Calm