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Home1 / My Health Videos2 / Fitness Programs3 / Stay at Home Full Body Workout #3 – 15 mins
Isometric Bicep Curls

Stay at Home Full Body Workout
(15 mins)

Get a fun, full body workout while you “stay home, stay healthy, and stay connected.” Do each exercise and then move on to the next video, or simply jump to the videos that you’re most interested in.

Details

Target Areas:
Upper body, lower body and some cardio

Time to Complete:
15 mins

Where:
Indoors – at home or in the office during your lunch break

Level of Difficulty:
Easy and scalable

Required Accessories:
A broomstick and some light dumbbells (or cans of food)

Program Segments

  • Big Stretch
  • Alternating Tricep Kickouts
  • Bicep Curls
  • Isometric Submarine Exercise
  • Isometric Chest Press
  • Chest Press
  • Broomstick Bend Over Twist
  • Abs Scissor
  • Small Arm Circles
  • Small Weight Shoulder Press
  • Broomstick Squat to Calf
  • Hamstring Curls
  • Reach for the Stars!

Let’s Get Started

Big Stretch

Here’s a great quick warmup to get the blood flowing and your muscles activated.

Alternating Tricep Kickouts

Easy arm exercises with some light weights.

Bicep Curls

Let’s work the biceps with some concentrated curls.

Isometric Submarine Exercise

Great exercise for chest and arms with no weights.

Isometric Chest Press

Now let’s focus not the chest muscles.

Chest Press

Another simple chest exercise to keep it going.

Broomstick Bend Over Twist

Great for tight hamstrings and some flexibility.

Abs Scissor

Fire up that core with some scissor kicks.

Small Arm Circles

Good shoulder exercise to help relieve some stress.

Small Weight Shoulder Press

More shoulders with some light weights.

Broomstick Squat to Calf

Work those upper thighs with some simple squats.

Hamstring Curls

We can all use some work on those hamstring muscles.

Reach for the Stars!

Finish up with an outstanding upper body stretch and feel great!

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To reduce and avoid injury, you should check with your doctor before beginning any fitness program. You perform any exercises at your own risk. BlueCross® Blue Shield® of Arizona (BCBSAZ) and Body by Jake® are neither responsible nor liable for any injury or harm you may sustain as a result of performing any exercise. Body by Jake is independent of BCBSAZ.

Blue Cross, Blue Shield, and the Cross and Shield Symbols are registered service marks of the Blue Cross Blue Shield Association, an association of independent Blue Cross and Blue Shield Plans.

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