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Simple At Home Exercises To Deliver Great Results

Posted by Paul Rayner on 30-Apr-2018 09:04:00
Paul Rayner

 Home Exercise

Sometimes escaping from the house to find the time to exercise can be a challenge, but don’t despair we have some simple home exercises you can do which promise to deliver great results.  

Instructions: Warm up for about three minutes by jogging on the spot, marching and do some stretches.  

Choose the circuit of your choice and carry out each set of exercises with a break or rest of about 0-60 seconds before starting again. The less time you rest, the more challenging the workout will be! Enjoy 😊

 

15 minute full body circuit:

  • 10 x push ups - Ensure your abs and glutes are tight. To intensify this exercise doing the push-ups on your toes but ensure your stomach and glutes tight
  • 10 x squats - Stand with feet a little wider than shoulder-width apart, hips in line over your knees, and knees over ankles. Extend arms out straight so they are parallel with the ground, palms facing down to offer balance
  • 10 x crunches - Lie on your back, knees bent and feet flat on the floor, hip-width apart.  Slowly curl up towards your knees until your shoulders are about 3 inches off the floor. Hold the position for a few seconds and lower back down in a controlled manner.

Repeat circuit ten times

 

30 minute full body circuit:

  • 10 x push ups
  • 20 x burpees - The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise.  Begin in a standing position.  Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position.
  • 30 x mountain climbers – adopt the push-up position with your arms straight and your body in a straight line from your head to your ankles (you can do this on your knees if you wish).  Raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg.
  • 40 x squat jumps - Stand with your feet a little wider than shoulder-width apart. Bend your knees and sit your butt down and back into a squat (keep knees in line with your toes to ensure good technique and avoid injury). From here, jump straight up in the air.  Use your arms to get momentum by swinging them over your head
  • Hold the plank for 30-60 seconds

Repeat circuit five times

 

20 minute upper body circuit:

    • 10 x push ups
    • 20 x chair tricep dips - Position your hands shoulder-width apart on a bench or chair. Slide your butt off the seat with your legs extended out in front of you or bent slightly. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    • 10 x push ups
    • Plank with shoulder tap for 60 seconds.  Start in the plank position, with your wrists under your shoulders and your feet hip width apart.  These can be done on your knees or toes, which will make the exercise more challenging.  Touch your left shoulder with your right hand and return to plank position.  Then touch your right shoulder with your left hand.  

Repeat circuit four times

 

20 minute lower body work out

    • 50 x jump squats
    • 50 x alternating lunges - Stand with your feet shoulder width apart and knees soft.  Take a stride out towards the front and drop the back leg in line with the floor or your knee as close to it as possible.  Push back to the starting position with the striding leg.
    • 50 x squats
    • Wall sit for 90 seconds - Place your back against the wall with your feet shoulder width apart and hold a squat position

Repeat circuit twice


Always do a cool down of between 3 - 5 minutes.  

Stretch: It’s important you allow time to stretch and slow down after your workout.  Stretch out your hamstrings, quads, back, arms and core. It’s also vital you rehydrate after you work out as well as drink plenty of water whilst you work out.

Always consult the doctor or a health professional before starting on a new fitness programme and work at a pace and level which suits you. 

 

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