Day 4: Home Workout with the Best Personal Trainer in New York
Day 4: Home Workout with the Best Personal Trainer in New York
Welcome to Day 4 of our 30-day weight-loss challenge with the best personal trainer in New York! Today, we're bringing the gym to your living room with an invigorating home workout routine. Whether you have little or no equipment, we've got you covered. Let's dive into a workout that will get your heart pumping and boost your weight loss journey with a top-rated fitness coach in NYC!
JUMPING JACKS
ARM CIRCLES
HIGH KNEES
1. Warm-Up (5 minutes) (See Above)
Before diving into the workout, warm up your body to prevent injuries and prepare your muscles for exercise. Perform each of the following exercises for one minute:
Jumping Jacks: Engage your whole body by jumping with your legs out to the sides and arms overhead.
Arm Circles: Stand with feet shoulder-width apart and extend your arms to the sides. Make small circles with your arms, gradually increasing their size.
High Knees: March in place, lifting your knees towards your chest as high as you can.
2. Full-Body Circuit (15 minutes)
Complete the following circuit, performing each exercise for 45 seconds and resting for 15 seconds between exercises. Repeat the circuit three times:
Bodyweight Squats: Stand with feet shoulder-width apart and lower your body into a squat position. Keep your back straight and chest lifted.
Push-Ups: Place your hands shoulder-width apart on the floor, aligning them with your shoulders. Lower your body down, keeping your core engaged, and push back up.
Alternating Lunges: Step one foot forward and lower your body until both knees are bent at a 90-degree angle. Alternate legs with each lunge.
Tricep Dips: Sit on the edge of a sturdy chair or step with your hands placed beside your hips. Lower your body down and push back up, engaging your triceps.
Plank Hold: Get into a plank position with your elbows directly below your shoulders. Hold the position, engaging your core and glutes.
3. Cardio Blast (10 minutes)
Elevate your heart rate with a cardio blast that requires no equipment. Perform each exercise for one minute:
Jump Squats: Lower into a squat position and explode into a jump, reaching your arms overhead.
Mountain Climbers: Get into a plank position and bring one knee towards your chest, alternating legs quickly.
High-Intensity Burpees: Begin in a standing position, drop into a squat, kick your legs back into a plank, perform a push-up, jump back to a squat, and explode into a jump.
