Home workouts
I know as a mother of two it’s hard to get things done when you want to. I’m lucky enough to have a gym in my back yard, but for those that don’t and are restricted to getting out, having time to get to the gym. Try out these workouts; this is a weeks worth for ½ hour 3 times a week.
You don’t need any equipment for these:
1. Warm up by either jogging on the spot then side to side for a minute of each
30 sec wall squat (lean against flat wall with legs bent at a 90 degree angle)
10 lunges each leg
10 push ups (start on knees if you have to then work up to push ups on toes)
10 dips
• Repeat this 4 times
4 burpees – 4 push ups
5 burpees – 5 push ups
6 etc up to 10 of each
Jog on spot for 30 sec – wall squat 30 sec repeat 4 to 6 times
10 Jumping jacks with a squat – wall squat with 10 alternating a heel lift off the floor repeat 4 to 6 times
Floor work: lie on back, with your back as flat to the floor as possible, and raise your legs (straight) up and down without arching your back too much 10 – 20 times.
Then bend your knees and have your heels close to your backside again without arching your back and just hold this position for 20 – 30 secs.
Repeat the leg raises and hold another 4 times each.
2. Warm up again with jog on spot and side to side about 2 mins total.
10 Lunges each leg
10 deep as you can go squats
15 seconds wall squat
* repeat again but complete wall squat 30 sec, then again 45 sec, then 60 sec.
20 mountain climbers (hands and feet on floor jumping one leg out long behind and other knee up near chest) then 5 pushups, keep doing same amount mountain climbers, but decrease pushups by one repetition each time down to one push up.
10 tuck jumps (jump up tucking your knees up to your chest) then 5 burpees, complete same amount of tuck jumps again but decrease the burpees by one repetition down to one burpee.
20 jumping jack squats then 10 ski abs (hand on floor and jump both feet into right hand, then back out then left hand, keeping legs as straight as possible lifting your hips up to the sky), repeat the same amount of jumping jacks but decrease the ski abs by two repetitions each time down to two.
• Repeat the lunge section again
Floor work: lie on back with knees bent, lift head and back of shoulders off the ground and then tap each side of your foot with the same hand (left hand to left foot etc) 20 times, then crunch 20 times and repeat these two actions another 4 times each.
3. Warm up jog on spot, side to side, quick step jog etc for 2 mins.
Complete the following for 30 sec
-Squat onto a chair or step pausing a moment then standing up
-Push ups
-Dips
-Lunge per leg (30 sec per leg)
-Burpee
Then repeat all these for 45 sec, then 60 sec.
jog on spot again or use skipping rope for 2 mins
Complete the following for 30 sec
-Jump onto low step (or squat jumps if no step available)
-Wall squat with arms out to the side level with shoulders
-Plank
-Tricep push ups (narrow push ups, keep hands in line with shoulder and elbows move back when chest moves towards the ground, feeling it in the back of the arms.)
– Tuck jumps
– Reverse curls (lie on back and knees move towards chest and then push feet away)
Then repeat all these for 45 sec, then 60 sec.
All these workouts are designed to elevate the heart rate, and then use body resistance work, then elevate the heart rate again.
I find people who are starting their fitness regime need to have a program mixing up the intensity and resistance work.
This is ideal for anytime of the day, depending on when you can get to it; also complement these workouts with a few walks a week (walking ideal exercise for fat burning).
These workouts are designed for you to go as hard as you can so even if you repeat these on a weekly basis or every second week, push yourself each time.
