The weather has taken a turn for the worse this week, but don't fear, if you can’t quite face leaving the front door and making your way to the gym, a simple at home body weight workout is more than enough! Try the below for a 20 - 30 minute workout, it will get your heart rate up and you feeling fresh at the start or end of the day.
Perform each exercise for 30 seconds, and rest for 30 seconds. Run through the whole circuit 2 – 4 times depending on the time you have available.
Head, Shoulders, Knees and Toes
Here an old nursery rhyme come back and haunt us. Begin in the plank position, keeping your hips as still as possible touch your head with each hand, then your shoulders, knees and toes. Try and do the moves as fast as possible and keep your hips steady.
Kneeling to Standing
This one is quite simply all in the name, start with both knees on the floor and just stand up, then lower yourself back down to kneeling, and then stand up again. After 15 seconds switch the leading knee. Make sure you keep your back straight and chest high, avoid leaning forward or using your hands to help you up.
Who doesn’t love a good burpee! Start in a standing position and slowly lower yourself down into a squat, then place both hands on the floor in front of you, push your legs backwards and your body will be in a plank position. Then pull legs back in towards your chest, return to squat position and then jump upwards. If you want to make this one harder, add a push up in when you move into the plank position.
Back to school P.E lessons, this is still a real heart rate lifter, start with feet together and hands by your side. Push both feet outwards to the left and right and move arms upwards above your head so you are in a starfish shape. Return to the starting position, that's one rep.
We get it, it’s difficult to run around the house, but high knees are just as effective as a sprint outdoors. Stand with back straight and body upright, and push your knees upwards and act as if you are sprinting on the spot, use your arms to power yourself and make the high knee sprint faster.
Lateral Squat Jumps
Find a space of about 1 meter. Perform a squat, keeping your back straight, abs engaged and chest high. When you push out of the squat move yourself sideways and land softly before performing another squat jump back to your starting position.
Place a towel on the floor to avoid any pain when on your forearms. Start by getting into a press up position, bend your elbows and rest weight onto your forearms not your hands. Feet should be out behind you and you should be on your toes. Make sure your body is in a straight line, with abs engaged. Hold this position.
Get into a plank position, with shoulders directly over your hands; keep your abs engaged and back straight. Bring one leg towards the chest until your knee is just under the hip. Explosively reverse the position of your legs, repeat this for desired time.
Begin in a standing position with arms by your side. Keeping a slight bend in your knees, reach down to place your hands on the floor. From here, start walking your hands out away from you, letting your body come with it and keeping weight on your hands. Once in a plank position move your hands back towards your body so that you finish in an upright position. That’s one movement, repeat for desired time. To make things a little harder, add in a press up when you reach the plank position.
Find a wall in your house and place your back against it. Lower yourself down so that your knees are at a 90 degrees angle. Place arms out to each side of your body so they are resting against the wall. Sit like this fore desired time. It will start to burn but just push through until the time is up!
There you have it, an at home workout that will get you moving and not worry about missing the gym due to the bad weather! Enjoy and let us know how you got on!