5 at home movements you can do at the club or at home!
Repeat all movements 3 times through and you have yourself a full body workout.
- Step Ups
![](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/12/1.png)
- Start with both feet on the ground, shoulder width apart
- Step your whole foot onto the chosen elevated surface
- Step other foot on the elevated surface so you are standing with both feet on the surface
- Bring the first foot down to the beginning surface with the second foot following
- Repeat on the other side (change lead foot) for 15 step ups on each lead foot
2. Resistance Band Wide Rows
![](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/12/2.png)
- Wrap resistance band around door anchor, hold onto the handles, back up until you feel some tug in the band, stand up tall with a soft bend in the knees
- With the elbows held high, pull the hands back, in line with your pectorals
- Repeat 10 times
3. Resistance Band Chest Pulls
![](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/12/3.png)
- Hold resistance band in front of the chest with arms fully extended
- Pull the band outwards with arms as you pull your elbows back, squeezing shoulder blades together
- Return to starting position and repeat 10 times
4. Dumbbell Bench/ Box Squat
![](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/12/4.png)
- Pick up a pair of dumbbells, and hold them by your sides
- Stand in front of a box or bench that will be positioned directly behind you
- Begin to sit back with the hips, and squat down as if you were sitting in a chair
- Keep the chest up, and open throughout the movement
- Touch down on the bench, maintaining posture, as if you were sitting on the edge of your seat at a sports game
- Begin to stand back up, driving through your heels
5. Glute-Hamstring Bridges
![](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/12/5.png)
- Lie down on a mat with your eyes looking up to the ceiling
- Bend at the knee and place your feet firmly on the floor, hands at your sides, palms facing the ground
- Push your hips off the ground and up to the ceiling
Slowly lower the hips back down to the mat
![Jessica DuBois](https://fitness.beaconhealthsystem.org/wp-content/uploads/2021/05/Jessica-DuBois-682x1024-1-200x300.jpg)
Jessica DuBois
Fitness Manager, Personal Trainer, Group Fitness Instructor, Pilates Trainer, Fitness Specialist