Power up: a workout at home

Ready to feel the power? Power up is a simple but highly effective workout consisting of 2 rounds with 7 exercises each. Perform each exercise for 30 seconds and rest 10s in between. You can, of course, extend the resting period. Like in any Holmes Place workout, the idea is that you do the exercises at your own rhythm. 

Power up: Holmes at home workout

Don't forget to properly warm-up before you start. Now, it's time to feel the power. Try one from our former workouts here.

Follow these steps to perform each exercise:

Knees push-up

• On an exercise mat or the floor, kneel and put your feet together behind you. 
• Place your palms on the mat, hands shoulder-width apart. Shift the weight forward until shoulds are over your hands. Contract your core. 
• Slowly lower your body towards the floor until your chest touches the mat or floor. 

Squat 

• Feet slightly wider than your hips and toes pointing slightly outward.
• Arms straight out in front of you, parallel to the ground. 
• Look straight ahead — all the time. 
• Weight on your heels and balls of your feet and keep your core tight. 
• Squat down until your hip joint is lower than your knees. 

Burpees

• Standing position, feet shoulder-width apart. 
• Lower into the squat position.
• Place your hands on the floor in front of, and just inside, of your feet. Your hands should now carry more weight. Go down, after getting in plank position. 
• Then, jump back up to your feet. 
• Arms overhead and jump into the air. Repeat. 

Mountain climbers 

• Get in plank position, weight evenly distributed. 
• Hands shoulder-width apart, core engaged and head aligned. 
• Bring your right knee into your chest as far as you can. 
• Switch and pull the other knee in. 
• Alternate as fast as you can — don't forget to inhale and exhale. 

Dips

• Use a couch or a stable chair. 
• With your fingers pointed to your feet, extend your legs with your heels touching the floor. 
• With your palms, press to lift your body. 
• Lower yourself until 45 and 90 degrees, slowly enough to feel the burn in your triceps. 
• Repeat.

Skipping

• Feet hip-width apart and standing.
• Start by lifting up your right knee. 
• Bring it to your chest or as high as you can. 
• Alternate a do the same with the left one. 
• Continue the movement, alternating legs. 

Plank 

• Place forearms on the floor.
• Elbows aligned below shoulders.
• Arms parallel to the body and shoulder-width apart. 
• Engage your core and keep glutes tight too.