No equipment needed home workouts
Home work out (no weights required, but if you have some please use them)
Workout 1
Note how many you do of the following:
1 min jumping Jacks (warm up)
Wall squat for as long as you can (note time)
Push ups on toes, then knees
Full sit ups (knees bent)
Step ups on good leg, then do the same on other leg
Full squats (arse to grass – start wide legged)
Tricep dips on chair
Plank on elbows as long as you can (note time)
Jump high knees
Lunges Side planks as long as you can (note time)
(Repeat again doing ½ your amount)
Workout 2
Complete the following for 1 min each – do not stop in between exercises (try and count how many you do and write down on here)
Jog on spot
Wall squat
Push ups on toes, then knees
Dips – straight legs
Burpees
Full squats (arse to grass – start wide legged)
Elbow to hands (start on elbows and toes, then place one hand on floor and the other, then back to elbow etc)
Squat to kneel to stand
Jumping jacks with squat (land the jump in wide squat position)
Strides (on the spot stride out)
Plank on hands and toes (wrists directly under shoulders, feet hip distance apart)
REST
Repeat again by keeping the same amount or more!! PUSH YOUR SELF
Workout 3.
1 min warm up jog
10 squat jumps
5 burpees
10 split lunges (start in lunge position and jump up and land on other leg in lunge position)
5 burpees
10 push ups
5 burpees
30 seconds plank (elbows/toes)
Rest 15-30 sec
Rd 2 15 of each burpees stay at 5
Rd 3 20 of each burpees stay at 5
Rd 4 15 of each burpess stay at 5
Rd 5 10 of each again
Workout 4.
40 seconds on 20 secs off
Jumping jacks Jumping jacks with mini squats *(or kettlebells)
Ski jumps (jump side to side in low squat)
Push ups
Butt Kicks (hands on ground and kicking legs up to try and kick butt)
Quick feet (run on the spot quick as you can)
Wall squat (*hold kettlebell or weights)
Burpee
Tight little crunches
Plank (elbows/toes)
Rest for a brief moment and do it all again!
Workout 5.
10 squats
10 kettlebells swings or squat jumps
10 push ups
10 straight legged dips
10 bicycle twist (lie on back and bring one knee at a time into chest)
10 full sit ups
10 burpees
10 ab skis (hands on floor and jump both feet to right hand then left hand)
1 min wall squat
10 split lunges or alternating lunges
10 butt kicks or donkey kicks (donkey kicks are trying to straighten your legs up in the air)
10 tight crunches
Rest for 1 min and do again as quick as possible
Please print this out and it’s good to write notes on these workouts, time it takes to complete, or how many rounds, or maybe if you can do more repetitions each time?
We tend to forget where we started some times, and it’s always good to look back on.
