Genesis Health Clubs Blog

Butt Blast Cardio Workout
Tuesday, May 19 2020 3:43 PM
Categorized In At-Home Workouts
We've got a great booty workout for you. We recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is to reach 100.   GOBLET SQAUTS:  If you’re advanced, hold a 20-25 lb weight at your chest. Feet hip distance apart and squat squeezing your glutes when you stand. This can be done with just your body weight. Hold your arms acro… Read Article
Legs, Legs, Legs!
Sunday, May 3 2020 10:47 AM
Categorized In At-Home Workouts
Ready for Leg Day?   Supersets – do 12 reps of each exercise 3 times, then move onto the next circuit!   Superset 1   Bulgarian split squat (12 each leg) Double pulse jump squats   Superset 2   Reverse Lunge (12 each leg) Mountain climbers (12 each leg, 24 total)   Superset 3   Reverse lunge to knee raise (12 each leg) in/out jump… Read Article
What's your name? - Kids workout!
Saturday, April 25 2020 3:10 PM
Categorized In At-Home Workouts
Spell your name out with this fun workout! Do a combo of First Name only, First and Middle, First and Last, or all three! This 10-30 minute workout is perfect for your kids! Join them and make it a family exercise!   A - 8 Skaters B - 15 Jumping Jacks C - 10 Pushups D - 1 Burpee E - 10 Second Jog in Place F - 10 Arm Circles G - 20 High Knees H - 10 Ball Slams I - 4 Frog Jumps J - 10 … Read Article
30-Minute AMRAP Workout
Sunday, April 19 2020 11:21 AM
Categorized In At-Home Workouts
30 MINUTE HIIT Workout Ready for HIIT at home? Complete as many rounds as possible in 30 minutes!    20 commandos – 10 each arm   20 mountain climber twist – 10 each side   20 reverse lunge to knee up – 10 each leg   20 side to side squat steps – 10 each side   20 frogger jumps   20 tricep dips  … Read Article
Cardio Blast Off!
Saturday, April 18 2020 10:52 AM
Categorized In At-Home Workouts
Cardio Workout Complete two times for time!   1 minute jumping rope If you don't have a jump rope, just pretend that you do to perform the move!   15 squats   1 minute jumping rope   15 pushups   1 minute jumping rope   15 tricep dips   1 minute jumping rope   15 lunges – each leg   1 minute jumping rope &nbs… Read Article
Lower Body Stretch
Friday, April 17 2020 10:27 AM
Categorized In At-Home Workouts
Stretches for Your Glutes and Legs!   Do each stretch in 3 sets. Hold each stretch for 5 seconds.   Part 1 Hip Flexor Chair Stretch 3 x 5 reps each leg Inchworm 3 x 10  90/90 Hip Mobility 3 x 5 reps each leg     Part 2 Elevated Stride Elbow Tuck  3 x 5 reps each leg Elevated Stride Hip Flexor Mobility 3 x 5 reps each leg External Hip Mobilit… Read Article
Upper Body Stretch
Thursday, April 16 2020 10:13 AM
Categorized In At-Home Workouts
Stretches for your Arms, Back, and Neck! Do each stretch in 3 sets of 5 reps. Hold each stretch for 5 seconds.   Part 1 Single Arm Pec Stretch 3 x 5  Single Arm Lat Stretch 3 x 5 Forearm/Bicep Stretch 3 x 5     Part 2 Double Arm Lower Back Stretch 3 x 5 Single Arm Mid-Back Stretch 3 x 5 Overhead Tricep Stretch 3 x 5   &n… Read Article
Full Body Bodyweight Workout
Wednesday, April 15 2020 4:55 PM
Categorized In At-Home Workouts
Ready to break a sweat? Here's a full body workout using only bodyweight!   Fully Body Workout Complete the list two times for time! 100 Jumping Jacks 20 Pushups 20 Goblet Squats 20 Commandos 20 Reverse Lunge to Knee Raise 1 Minute Plank 20 Burpees 30 Mountain Climbers 20 Tricep Dips     For past daily workouts, check out… Read Article
Fire up your Legs Workout!
Wednesday, April 15 2020 1:14 PM
Categorized In At-Home Workouts
It's Leg Day! Complete each circuit as many times within 8 minutes, then repeat to a total of 32 minutes! Circuit 1 20 squats 20 squat jump bounds 20 forward lunges – 10 each side 20 jump lunges – 10 each side   Circuit 2 20 curtsy lunges – 10 each side 20 skater jumps – 10 each side 20 lateral lunges – 10 each side 20 in/out … Read Article
500 Rep Challenge
Monday, April 13 2020 12:19 PM
Categorized In At-Home Workouts
Complete all exercises for a whopping total of 500 reps, and feel confident and accomplished today! Rest when needed. 500 Rep Challenge   50 high knees 50 pushups 50 sit-ups 50 snap jumps 50 pulse squats 50 burpees 50 mountain climbers 50 tricep dips 50 step-ups – 25 each side 50 ab bikes     For past daily workouts, ch… Read Article
Five Back-Strengthening Stretches and Exercises
Saturday, April 11 2020 2:44 PM
Categorized In At-Home Workouts
Our backs are part of our core, which makes up everything except our arms and legs. Almost every movement that we make can be traced back to our core, which is why it needs to be the powerhouse of our bodies. A strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. Here are five back-strengthenin… Read Article
Core and Booty
Friday, April 10 2020 4:54 PM
Categorized In At-Home Workouts
1 minute each workout 15 second break in between each move 30 second break between each set 2 minute break between each round   Set 1 Plank toe taps Single Leg Glute Bridge   Set 2 Plank Leg Lift Glute Bridges     Set 3 Side Plank Elbow to Knee Superman   Set 4 V Sit Toe Tap Reach Pistol Squat   Set 5 Straight arm sit ups with a twist Superman Pushups  
Arms, Back, and Shoulders
Thursday, April 9 2020 10:03 PM
Categorized In At-Home Workouts
Light to Medium Weight  Slow: 4 counts down, four counts up Quick: 2 counts down, 2 counts up   Set 1 Traditional Pushups: 4 slow, 8 quick Tricep pushups: 4 slow, 8 quick Combo: 2 traditional pushups, 2 tricep pushups – repeat 4 times   Set 2 Bicep Curl: 4 slow, 8 quick Shoulder press: 4 slow, 8 quick Combo: 2 bicep curl, 1 shoulder press – repea… Read Article
100 Count Kids Workout!
Wednesday, April 8 2020 10:10 PM
Categorized In At-Home Workouts
Count to 100 while you move through each move!  Moves interpreted by one of our own team member's 4 year old daughter! We'd love to see your child's interpretations of these moves in the comments below! Get your kids moving!    1-10: Bunny Hops   11-20: March in place   21-30: Windmills   31-40: Jog in place   41-50: Arm Circles &nbs… Read Article
Squats, Lunges, and Glutes - It's Leg Day!
Tuesday, April 7 2020 10:06 PM
Categorized In At-Home Workouts
Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of Milk or laundry detergent. 30 seconds each move 15 second rest – 1 minute per combo 1 minute rest between each set   Set 1 Squat (Option: Hold weights at shoulders) Reverse Lunge - alternating (Option: Hold weights at sides) … Read Article
Cardio Blast - Burn Calories Like Never Before!
Monday, April 6 2020 2:32 PM
Categorized In At-Home Workouts
30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set   Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee   Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back   Set 3 Butt Kickers In and Out Jump Squats Combo: 4 Butt Kic… Read Article
Great Workouts You Can Do At Home With No Equipment!
Sunday, April 5 2020 10:06 AM
Categorized In At-Home Workouts
While we're all stuck at home, we've been sharing home workouts for you! Some require weights, some are for different levels, and some are forms of proper stretching. We love giving you a variety of workouts for you to choose from. We're at it again! We've provided some basic workouts below that you can do at home! Choose one or several workouts to do each day. Just because we c… Read Article
Better Booty Workout
Saturday, April 4 2020 1:13 PM
Categorized In At-Home Workouts
  Fire up your Glutes with this Booty Workout Part 1 Donkey Kicks 3 sets of 15 reps Pulse Lunges 3 sets of 15 reps Squat Jump 180 3 sets of 15 reps    Rest one minute!   Part 2 Fire Hydrants 180 3 sets of 15 reps Lateral Squat 3 sets of 15 reps Single Leg Sit to Stand 3 sets of 15 reps  Rest one minute!   Part 3 Hip Bridges 3 sets o… Read Article
Conditioning Workout - Raise Your Heart Rate!
Friday, April 3 2020 11:23 AM
Categorized In At-Home Workouts
  Conditioning Workout Tuck Jumps 3 x 60 seconds Butt Kickers 3 x 60 seconds Rest for one minute!   Double Leg Square hops 3 x 60 seconds Single Leg Hops Sideways 3 x 30 seconds each leg High Knees 3 x 60 seconds Rest for one minute!     Burpees 3 x 60 seconds Single Leg Hops Forward/Backward 3 x 30 seconds each leg &nbs… Read Article
Workout for Your Arms and Abs
Thursday, April 2 2020 11:32 AM
Categorized In At-Home Workouts
Arms and Abs Workout Complete each circuit as many times within 8 minutes then repeat! This 30-minute arms and abs workout is sure to make you sore tomorrow. Circuit 1 Jacknife Abs – 20 total (10 each leg)   Tricep Dips – 15   Striaght Leg Situps with a Twist – 10 each side   Pushups – 15       Circuit 2 Toe Taps … Read Article
Lower Body 2 - Bodyweight Workout
Wednesday, April 1 2020 11:00 AM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body - 2 Part 1 Bodyweight Squats - 25 reps  Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat using only your body as weight 25 times. Reverse Lunge - 10 each leg x4 rest 30 sec Stand tall with feet hip-width apart and engage your core. Take a big step backward with your right leg and bend your knee until it ge… Read Article
HIIT Workout with Variations – Beginner, Intermediate, and Advanced
Tuesday, March 31 2020 10:09 AM
Categorized In At-Home Workouts
One HIIT Workout, Three Variations! Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability.   Perform each move 30 seconds on, 30 seconds off for however long the workout takes: Beginner (10-15 minutes) Intermediate (20 minutes) Advanced (30 minutes)     Beginner HIIT – 10-15 mi… Read Article
Lower Body 1 - Bodyweight Workout
Monday, March 30 2020 4:35 PM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with your right leg and shift your weight forward. Lower your body until your right thigh is parallel to the floor and your right shin is verticle. Press into your right heel to drive back up to starting position. Complete 20 … Read Article
Core, Core, Core!
Sunday, March 29 2020 1:10 PM
Categorized In At-Home Workouts
Workout those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Plank Leg Extensions 3 sets of 15 reps Straight Leg Sit-ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Part… Read Article
Dumbbell Exercise for Shoulders
Friday, March 27 2020 2:17 PM
Categorized In At-Home Workouts
Light to Medium Dumbells Single weight external rotation - 2x8 reps each side Hold weights out in front of you and rotating to either side Lateral Raises - 3x10 reps/12 reps/15 reps Front Raises - 3x15 reps Up Right Rows - 3x20 reps Overhead Shoulder Press - 3x15 Shoulder Shrug - 3x15
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