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Bored the your present workout routine? shot switching that up v this Flip a Coin Workout! This at-home practice is perfect for world of all ages and also all fitness levels who want to do the many of their workout in the least amount that time.

You are watching: Flip a coin workout

The flip a Coin workout we’ve produced is a combination of high-intensity cardio and also core exercises, design to enhance balance and strength. This practice can also supplement a much more traditional strength-training program. Every you need is a coin and a small bit of room to execute these bodyweight exercises. If you have actually a resistance band or stability disc in ~ home, try incorporating this pieces during the exercise to more challenger yourself.

Turn your home workout into a game and follow the instructions provided below!


Flip a coin each round to determine your exercises. Carry out the assigned practice for the number of reps or time allotted and also then move on come the following round. Because that this workout, you room going to do 10 rounds, 2-3 time each because that a fun, full-body workout!

For example, upper and lower reversal a coin in round one. If the heads, execute 10 push-ups, if the tails, perform 15 mountain climbers. Upper and lower reversal the coin again in round two and do either leg lifts or lunges. Finish all 10 rounds 2-3 times through. For a greater difficulty during exercises, shot using some of the recommended equipment below.

Flip a Coin Exercises





Round 1

Heads: 10 Pushups with stability Disc

Step 1: place both hand on the stability disc and also perform a push-up

Step 2: store your neck, ago and hips straight

You can additionally complete this exercise without the security disc

Tails: 15 Tricep Dips

Step 1: position your hands shoulder-width apart on a secured bench or steady chair

Step 2: Slide her trunk off the prior of the bench v your legs expanded out in front of you

Step 3: Straighten her arms, keeping a small bend in your elbow to store tension on your triceps and also off her elbow joints

Step 4: slowly bend your elbow to reduced your body toward the floor until your elbows room at around a 90-degree angle

Step 5: once you with the bottom of the movement, press down right into the bench come straighten her elbows, returning to the starting position

Keep her shoulders down as girlfriend lower and also raise her body. You can bend your legs to change this exercise

Round 2

Heads: 20 foot Lifts v Loop Band

Step 1: start in a quadruped position on elbows and also knees

Step 2: location one end of the loop band under the bottom leg and also the various other end roughly your knee

Step 3: elevator your height leg toward the ceiling versus the band and keep your back straight

Step 4: Hold and also slowly return

You can likewise complete this practice without a loop band

Tails: 15 Lunges with stability Disc

Step 1: place the security disc in front of you

Step 2: Lunge forward onto the disc, bending your knees while maintaining your back upright

Step 3: go back to a stand position and repeat on opposite leg

You can also complete this practice without a security disc

Round 3

Heads: 25 Glute Bridges v Mini Ball

Step 1: place on your ago with knees bent

Step 2: ar the mini ball between your knees

Step 3: Lift your buttocks turn off the ground until your shoulders, hips and also knees space in a right line

Step 4: Hold and also slowly return

You can additionally complete this practice without the mini ball, just make sure your feet are hip street apart.

Tails: 20 slope Twists through Mini Ball

Step 1: put on your back with the mini round under the little of your back

Step 2: location your hands behind your head or on her chest

Step 3: slowly lean backward over the ball while girlfriend twist your trunk, contracting her abdominals

Step 4: return to an upright position and also repeat on opposing side

You can likewise complete this exercise without the mini ball

Round 4

Heads: 35 Crunches with stability Disc

Step 1: place on your back with the stability disc under her hips, with your knees bent

Step 2: location your hands behind your head or on her chest. Progressively curl upward, contracting your abdominals and also lifting your back off the floor

Step 3: slowly return and also repeat

You can also complete this practice without a stability disc

Tails: 25 Sit-Ups

Step 1: Lie down on her back

Step 2: Bend her legs and place feet firmly on the ground to stabilize your reduced body

Step 3: Cross your hands come opposite shoulders or ar them behind your ears, there is no pulling on her neck

Step 4: curl your upper body every the means up toward your knees

Step 5: progressively return and also repeat

Round 5

Heads: 1-Minute wall Sit with Mini Ball

Step 1: skinny back against the wall surface with her torso and your feet shoulder-width apart

Step 2: climate press ago and slide down the wall surface until your thighs space parallel v the ground. Your knees must be over your ankles and also bent at right-angles.

Step 3: as soon as you’re in a squat position, ar the mini ball between your knees

Step 4: store your head, shoulders and upper back versus the wall surface and hold the position for 1 minute

Tails: 1-Minute Plank

Step 1: Plant her hands straight under your shoulders (slightly broader than shoulder width) prefer you’re about to do a push-up

Step 2: Ground your toes into the floor and also squeeze your glutes to stabilize your body

Step 3: Neutralize your neck and spine by looking in ~ a clues on the floor about a foot past your hands. Your head should be in line v your back

Step 4: host the place for 1 minute

Round 6

Heads: 30-Second Burpees

Step 1: start in a squat position with your knees bent, ago straight, and your feet around shoulder-width apart

Step 2: lower your hand to the floor in prior of you, just inside your feet

Step 3: with your load on your hands, kick her feet ago so you on your hands and toes, and also in a pushup position

Step 4: keeping your body straight from head to heels, complete one pushup

Step 5: Jump her feet earlier to their beginning position and also stand, getting to your arms over your head

Step 6: Jump conveniently into the air so friend land back where friend started

Step 7: As shortly as friend land with your knees bent, gain into a squat position and also repeat

Tails: 30-Second hill Climbers

Step 1: begin in a plank position, making sure to distribute her weight evenly between your hands and your toes

Step 2: your hands have to be shoulder-width apart, back flat, abs engaged, and also head neutralized

Step 3: pull your right knee right into your chest as much as girlfriend can

Step 4: climate switch, pulling the knee out and bringing the other knee in

Step 5: maintaining your hips down, run your knees in and also out together far and also as fast as girlfriend can

Round 7

Heads: 25 Calf Raises with stability Disc

Step 1: was standing on the balance disc

Step 2: prolong your toes by bending the ankles, raising your feet until only your toes are emotional the balance disc

Step 3: reduced yourself ago to the beginning position and repeat

You can likewise complete this exercise merely using the stairway in her house

Tails: 15 cheat Kicks v Loop Band

Step 1: Loop a band around the bottom of your left foot and right ankle.

Step 2: begin in an all-fours position with your knees under her hips, wrists under your shoulders, and your main point engaged

Step 3: keeping your knee bent and left foot flexed, kick your left leg up toward the ceiling

Step 4: host for 3-5 secs at the top, and bring the left leg earlier down to starting position

You can likewise complete this exercise without a loop band

Round 8

Heads: 30- 2nd Scissor Jacks

Step 1: Stand v your feet shoulder width apart, and also extend her arms straight out to either side v palms encountering down

Step 2: Jump, and also cross your right arm over your left and your best foot over her left

Step 3: Jump ago to the beginning position, climate cross with the the opposite arm and also foot

Tails: 30-Second ska Lunges

Step 1: start with your legs slightly broader than shoulder street apart and also arms at the sides

Step 2: lug one leg behind in ~ a slim angle right into a turning back lunge. The front knee will pertained to a 90-degree angle

Step 3: totter the eight in former of that bent knee and leap the earlier leg front to switch sides in a skating motion. Make certain to alternative arms as you switch sides

Round 9

Heads: 12 Curtsy Taps through Resistance Band

Step 1: location your best leg behind her left and bend your knees, executing a deep curtsy lunge

Step 2: Straighten your legs and tap your best toe out the side, producing as much resistance with the band together possible

Step 3: lug your ideal leg earlier to the original curtsy lunge position and also repeat

You can also complete this exercise without a resistance band

Tails: 15 turning back Lunges with Resistance Band

Step 1: seize a CLX resistance band and loop it around your appropriate foot, behind her shoulders, and also around in former of her neck

Step 2: usage your hand to organize the band comfortably away from her neck

Step 3: was standing tall with your feet hip-width apart and your hands together in front of your chest, elbow bent and also out by her shoulders

Step 4: keeping your torso upright, step backward v your left foot and lower her body until your prior knee is bending at the very least 90 degrees and also your back knee almost touches the ground

Step 5: push yourself earlier to the starting position

You can likewise complete this exercise without a resistance band

Round 10

Heads: 30 hoe Touches

Step 1: lay down through your earlier on the ground and also your knees bent and pointed towards the ceiling

Step 2: through your eight on her side raise her shoulders slightly off the ground

Step 3: making use of your abs, revolve your appropriate hand down to your ideal foot and also then ago up

Step 4: Repeat v your left hand. Alternate ago and forth for the assigned quantity of repetitions

Tails: 15 turning back Crunches

Step 1: lied on the ground, feet level on the floor, hands underneath the head and also elbows wide

Step 2: press your lower back into the floor and pull in the belly switch to lift your feet turn off the floor. Bend your knees in ~ a 90-degree angle, keeping them together

Step 3: utilizing the core, attract your knees toward your chest so that the tailbone raises turn off the ground. Simultaneously execute a timeless crunch, lifting shoulder blades off the floor

Step 4: progressively lower your shoulders, hips, and legs to go back to the starting position. Stop once your feet space just above the floor

Just prefer that, you"ve planned and also implemented your very own workout regime using nothing however a coin!

ReferencesJessica. (2019). Flip a Coin workout Challenge. Your healthy and balanced Year. Retrieved indigenous

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