At Home Workout

At Home Workout

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If your’re just starting out on your fitness journey, the gym can seem like the scariest place in the world. Or maybe you can’t get to a gym or simply don’t like that type of environment. No matter the reason, there’s no need to panic. I think people can be very quick to dismiss the idea of training at home but there’s SO much you can do to get in an effective and enjoyable workout without ever having to leave your house or even get dressed if you don’t want to. So give this a bash and let me know how you get on.

Warm-up, 30 seconds of each:

  • Jumping jacks
  • Heel kicks
  • High knees

Repeat 3 times

3 rounds of:

1.Squat and Pulse x12 

We all know the magic of the squat for building strong legs and a beautiful bum, best part is you can do it almost anywhere! With feet slightly wider than shoulder width apart,hinge at the hips and sit back as if you’re sitting into a chair. Aim to go as deep as you can while keeping your heels on the ground and your knees tracking over your middle toes. Push up through your heels and return to standing with a squeeze of your glutes(bum) at the top of the movement. In this variation we’re going to take a small pulse at the bottom of the squat before returning to standing.

Modification: Take out the pulse.

2.Reverse Lunge x12 each leg

Fantastic exercise to work the quads and glutes, few rounds of these and the burn will be real! From a standing position, take a step backwards and flex both knees to 90 degrees. Stay tall with your shoulders over your hips at all times. Make sure your weight stays through your front heel and the back heel remains off the floor.Pushing through your heel and contracting your back glute, return to standing. Complete all reps on one leg before swapping to the other side.

3.Butt raise x30

Also known as a glute bridge, these bad boys have become seriously popular in the last few years and with good cause. Lying flat on your back with your knees flexed, walk your feet until they’re one hands space away from your bum. Take a big inhale and as you exhale, push up through your heels and raise your hips as high as you can without arching your back. Pause at the top of the movement and squeeze your glutes as hard as you can before returning to the starting position.

3 rounds of:

1.Switch lunge x16

Very similar to the reverse lunge but this time you’re going to jump in between reps and swap your legs mid-air before landing softly in a lunge. This aerobic element makes the movement much harder and also gets the legs burning.

Modification: Skip the hop and simply do alternating forward lunges instead.

2.Commandos x10

These used to be my KRYPTONITE when I first started training but now they’re one of my all time favourite exercises. You’ll definitely have a bit of a love/hate relationship with these but I promise they’re worth the pain. Start in a high plank position with your hands directly under your shoulders and torso in one straight line from hand to toes. While keeping your core strong, lower yourself onto your elbows into a low plank. Return to starting position. Make sure to alter your leading arm with each rep and don’t allow your hips to swing.

Modification: Lower your knees to the ground to take pressure off your core and arms.

3.Plank shoulder taps x20

All about that core baby! Staying in the high plank, keep your torso strong and hips steady as you slowly tap your shoulder with the opposite hand. Alternate hands with each rep and make sure your hips stay in line with your shoulders.

Modification: Lower your knees to the ground to take pressure off your core and arms.

3 rounds of Plank x 30-60 seconds

Decide between high or low plank and go for as long as you can. Break it up if you have to and don’t forget to breathe.

Modification: Break up the time into small chunks.

Remember, any of these exercises can be modified. Take as long as you need or simply do less reps. Even small steps keep you moving so never think you’re not doing enough. Until next time beautiful people.


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