Gina’s At-Home Workout

REAL SIMPLE. REAL LIFE. fitness expert Lana Titus designed this circuit for Gina to complete as she aimed to shed 10 pounds. Guess what? It worked!

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Photo by  Time Inc. Studios

Workout Routine to Do on Mondays, Wednesdays, and Fridays

Dips
  • Sit on a chair with your hands grasping the front edge. Place both heels on the floor, hip-distance apart, knees almost straight. Slowly lower your buttocks toward the floor by bending your elbows. Press up with your arms.
  • Repeat, switching legs, for one minute.

 
Jumping Jacks

  • Stand with your feet together and arms at your sides.
  • Bend your knees slightly, jump and bring both feet out to your sides. Land on the balls of your feet before your heels touch the ground. At the same time, bring your arms over your head, palms in, arms straight. Clap your hands together.
  • Bend your knees slightly and jump, bringing your feet back to starting position. Simultaneously bring arms back to your sides.
  • Continue for one minute.


Bicycle Crunch

  • Lie on your back and push down with your stomach muscles so that your lower back is touching the floor.
  • Place your hands behind your head, lift your shoulders off the floor, and raise your legs about 45 degrees.
  • Bend and straighten your legs in a slow pedaling motion, alternately touching your left elbow to your right knee and your right elbow to your left knee.
  • Repeat for one minute.


Jumping Jacks

  • Repeat the steps above.


Bent-Over Rows

  • Stand with feet hip-width apart. Hold a dumbbell in each hand with your palms facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, with knees slightly bent. Tilt your chin toward your chest so your neck is in line with the rest of your spine.
  • Pull your arms up along the side of your body until your elbows point to the ceiling and your hands brush against your waist.
  • Slowly lower the weight back down.
  • Repeat for one minute.


Jumping Jacks

  • Repeat the steps above.


Crunches

  • Lie on your back, relax it, and bring your arms to your sides.
  • Bend your knees, and place your feet flat on the floor.
  • Place your hands behind your head with your thumbs behind your ears, your fingers spread, and your fingertips lightly touching your scalp. Relax your jaw and shoulders, and keep your nose pointed straight ahead, leaving a space about the size of an orange between your chin and chest.
  • As you start to curl up, begin exhaling and contract your abdominal muscles. Continue lifting until your shoulders are off the ground.
  • When your shoulders are completely off the ground or you are at the maximum height you can comfortably reach with proper form, hold the position for two to five seconds, continuing to exhale slowly, until you have expelled all the air.
  • As you lower down, inhale and return to the neutral spine position. Each curl should take about six to eight seconds.
  • Do 20 repetitions.

 
Jumping Jacks

  • Repeat the steps above.


Repeat this circuit two more times.

 


 


Workout Routine to Do on Tuesdays and Thursdays

Reverse Lunges with Shoulder Press  
  • Stand on a bench or the bottom step of a staircase while holding two dumbbells.
  • Take a large step back with your right leg, landing on the ball of your foot. Bend both knees as much as 90 degrees, with your left knee over your left foot. At the same time, bend your arms at the elbow, press the dumbbells straight up over your head until your arms are fully extended but not locked.
  • Step back up to the bench and return your arms to your sides.
  • Switch legs and repeat for one minute.

 
Run Stairs

  • Run up and down stairs for two minutes.


Wall Squat

  • Stand with your back to the wall, feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
  • Sit back and down, resting your back on the wall. Lower as far as you can but don’t allow your knees to stick out past your toes. Hold for one minute.
  • Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.


Glute Kicks

  • Lie face down with your hands at your side, palms facing up. Tighten your glute muscles and slightly arch your back.
  • Point your toes and lift your right leg.
  • Pulse your leg and then flatten your foot so that the bottom of it is facing the ceiling. Pulse your leg again. Repeat.
  • Repeat with your left leg.
  • Continue for one minute.


Inner Thigh Lifts

  • Lie on your right side.
  • Rest your right elbow on the mat and set your head on your hand.
  • Bend your left leg and bring the left foot up to rest in front of your hips.

  • With your left hand, grab the outside of your right ankle.
  • Lift your right leg up straight and off the floor, hold for one second, and lower the leg down to the floor.
  • Repeat for 30 seconds and then turn to your left side and repeat.

 


Standing Oblique Twists with a Medicine Ball

  • Stand with feet hip-width apart and knees slightly bent. Hold the medicine ball out in front of your chest with elbows locked at your sides.
  • Looking straight ahead, contract the abs and turn your torso to the right. Return to the front position and repeat on the left side.
  • Repeat for two minutes.


Repeat this circuit two more times.