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SHORT ON TIME?
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Stuck at home and can't get to the gym/class?
Not a problem!
We all have those days when life just gets in the way and we run out of time.
If you're stuck then there are a couple of workouts below to help you out in this situation.
Make progress, not excuses!
WARM-UP
Aim for each movement to be around 30 seconds long.
- Start with some light Jogging on the spot
- Move into Jacks (bringing arms and legs out to the side and back in)
- Heel taps (jogging whileraising your heels and tap with your hands
- Cross-downs (start with feet together then jump legs out, reach across the body to tap your lower leg, jump back to standing then repeat on other side)
- Knees up Jogging - Bring arms out to 90 degrees then raise knees while jogging aiming to tap your hands
REPEAT 2-3 TIMES
WORKOUT #1
- PRESS-UPS / KNEELING PRESS-UPS
- BENT OVER ROWS (USE WEIGHTS/ CARTONS/CANS AS NEEDED
- SQUAT - PRESS (WEIGHTS/CANS
- LUNGES (STEP FORWARD AND BRING BACK KNEE TO THE FLOOR
- SIDE ARM RAISES (START WITH ARMS AT YOUR SIDE AND RAISE TO SHOULDER LEVEL. HOLD TINS FOR EXTRA WEIGHT
- TRICEP DIPS (SITTING ON THE FLOOR PLACE HANDS BY YOUR HIPS, RAISE BUM UP THEN BEND AND STRAIGHTEN YOUR ELBOWS
- BICEP CURL THOSE BEANS
- SIT-UPS
- LEG RAISES (LAY LEGS OUT STRAIGHT WHILE LYING DOWN, SLIGHTLY RAISE AND LOWER YOUR FEET/LEGS
- MAX EFFORT PLANK HOLD
This workout can be done as a circuit for time on/off eg 60 seconds of work 15 seconds rest before moving onto the next then repeated 2-3 more times adjusting those times or
As for sets and repetitions eg 12-15 repetitions, 30 second rest then repeat 2-3 more times before moving onto the next exercise.
WORKOUT #2
AMRAP 10 (AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES (REST AS NEEDED)
- 15 BURPEES
- 15 SQUATS
- 15 SQUAT THRUSTS
- 15 SIT-UPS
WORKOUT 3
20 SQUATS
INTO
20 FORWARD LUNGES
X 3 (REST AS NEEDED)
REST 2 MINUTES ONCE 3 SETS ARE COMPLETE
20 FORWARD / BACKWARD HOPS (BOTH FEET TOGETHER)
INTO
20 REVERSE LUNGE PRESS (10 EACH LEG ALTERNATING)
(USE A TIN OR DRINKS BOTTLE TO PRESS OVERHEAD ONCE YOUR BACK KNEE ALMOST TOUCHES THE FLOOR
X3
REST 2 MINUTES ONCE 3 SETS ARE COMPLETE
15 SIDE RAISES (EACH SIDE,USE A TIN OR DRINKS BOTTLE FOR WEIGHT)
INTO
30 SHOULDER TAPS (IN A PRESS-UP POSITION TAP THE OPPOSITE SHOULDER WITH A HAND THEN REPEAT ON THE OTHER SIDE)
X 3
REST 2 MINUTES ONCE 3 SETS ARE COMPLETE
20 SIT-UP TWISTS (SIT-UP WITH KNEES BENT, ONCE UP TWIST SIDE TO SIDE USING A TIN OR WEIGHT TO MAKE MORE DIFFICULT)
INTO
20 V SITS SINGLE OR BOTH LEGS (USING A TIN OR WEIGHT TO MAKE MORE DIFFICULT)
