Hello, loves – happy Friday 🙂

I know over here on the west side of the country, we’re about to get some serious precipitation. Snow’s the forecast for Sunday, and after a week full of warm and sunny weather, I’m not too happy. But hey, it’s December!

Anyway, I wanted to give you all a workout that you can do right in your own living room (provided you own a brook or swiffer) if you don’t feel like heading out and braving the weather. And if you live in Florida, well, save it for a rainy day.

I’ve actually been working a LOT with body weight workouts and exercises lately. My next group coaching program/boot camp begins in January, and there’s both an at-home and in-the-gym track for it. I’ve always said you don’t need a ton of equipment to get a good workout in, and I stand behind that sentiment. (There will be more details on the group coaching program on Monday – make sure to check back!)

For this one, all you’ll need is yourself, some space, and a broom stick.

At-Home Broomstick Workout 

Bonus: if you have to push furniture out of the way, you can use your Swiffer before you start to grab up those dust balls!

Disclaimer: Please consult your physician before beginning any new exercise plan.

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1. Rear-foot elevated split squat: with your rear leg behind you on an elevated surface, stand on your working leg, holding the dowel/stick on your other side. Squat down, keeping your knee behind your toes, and your heel planted on the ground. Push through the heel to stand.

2. Broomstick Sit up: with your feet tucked under a sturdy surface, hold the stick horizontally in your hands. Sit back into a sit up, using your abs to resist gravity on your way down. Sit back up, holding the broomstick.

3. Broomstick back squat: Place the stick across the upper back, holding it outside the shoulders. Keep the chest lifted and back neutral as you sit back into your squat.

4. Glute-ham raise: tuck your feet under a sturdy surface in a kneeling position, with the stick out in front of you. Make sure it will not slip. Brace the glutes and hamstrings as you slowly lower your hips and torso toward the ground a few inches. Using your glutes and hammies, raise yourself back to kneeling.

5. Trunk rotations: Hold the stick horizontally in front of you, and brace the abs. Rotate from side to side, keeping your hips facing forward.

6. Single Leg foot elevated glute bridge: Holding the broom with your arms extended will reduce your base of support. To make it easier, ditch the broom and use your arms out to the sides for support. With one foot on an elevated surface, push your hips into the air, squeezing the glutes as you so.

7. Oblique Side Bends: Bring the broomstick overhead, with your abs braced and low ribs tucked in. Bend laterally from side to side, feeling the stretch and contraction of your obliques working and stretching. Only bend as far as your flexibility allows.

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Have a lovely weekend, my friends!