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Home1 / My Health Videos2 / Fitness Programs3 / Stay at Home Full Body Workout #1 – 17 mins
Reach for the stars

Stay at Home Full Body Workout
(17 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:
17 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 Bicep Curls
  • Alternating Hammer Curls
  • Shoulder Press
  • Front Shoulder Raise with Cans
  • Alternating Tricep Extensions
  • Tricep Dip Off the Sink
  • Chest Press
  • Tabletop Pushup
  • Small Twist
  • Broomstick Side to Side
  • Broomstick Squat Outer Thigh
  • Calf Raises
  • 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 Bicep Curls

Let’s tone those arms with some lightweight work on your biceps!

Alternating Hammer Curls

A slight modification helps us isolate new sets of bicep muscles.

Shoulder Press

Loosen up your neck and shoulders using some light weights.

Front Shoulder Raise with Cans

Work your shoulder muscles in a simple, controlled way.

Alternating Tricep Extensions

Beautiful classic exercise with light weights for your arm muscles.

Tricep Dip Off the Sink

Work those triceps and tone your arms anywhere.

Chest Press

Grab some light weights and try this controlled movement to tone your chest.

Tabletop Pushup

Easy version of a classic movement for your chest, arms and abs.

Small Twist

A simple move to loosen up your core – abs and obliques.

Broomstick Side to Side

Feel the stretch in those obliques.

Broomstick Squat Outer Thigh

Work those pesky outer thighs with this simple technique.

Calf Raises

Quick calf raises to get those lower leg muscles activated.

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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