Getting back to healthy living after a short (or long!) break requires determination, organisation and consistency! The primary goal of this Home Workout Plan is to get you moving regularly, getting you to build whole body strength and back into a routine. If you have never had a routine, don’t worry! Newcomers to fitness will also benefit from the workout.
Perform the following Monday, Wednesday and Friday workout’s, programmed by fitness expert Nicole Seymour, for the next 4 weeks. Start off slowly and do the best you can, always looking to better your results each week.
Duration: 21 Minutes
Requirements: All you will need is a timer and a little free space to move.
Instructions:
Complete as many rounds of the given exercises as possible within in 5 minutes. Rest 2 minutes and repeat for a further 2 rounds. Aim at keeping the number of sets you do consistent i.e. if you do 2 rounds in the first 5 minutes, aim at doing 2 rounds in the 2nd and 3rd sets. Record your results to better the following week.
Monday Workout:
Exercise 1 – Burpees ( 10 reps )
Exercise 2 – Jump Lunges ( 10 reps either side)
Exercise 3 – Mountain Climbers (10 reps either side)
Wednesday Workout:
Exercise 1 – Push Up’s ( 10 reps )
Exercise 2 – Crunches ( 10 reps )
Exercise 3 – Lateral Lunge (10 reps each leg)
Friday Workout:
Exercise 1 – Air Squat’s ( 20 reps )
Exercise 2 – Burpee’s ( 10 reps )
Exercise 3 – Push up’s (5 reps )
Exercise Descriptions:
Air Squat
Stand with the feet around hip width apart, turned out at about 15 degrees—whatever is most comfortable. Slowly start to lower yourself by breaking at the hips and bending your knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Contract your glutes and press through the heels to return to a standing position.
Burpees
One of the most effective full-body exercises around. Start in a standing position, lower your hands to the floor. Next, kick the feet back behind you into a push-up position, complete one push-up, then jump your feet back into the start position and stand up jumping as high as possible before repeating the movement.
Crunches
Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly. Keeping your belly button sucked in towards the spine, slowly peel the head and shoulders off the mat while keeping the core engaged. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly and repeat.
Jump Lunges
Stand with the feet together and lunge forward with the right foot. Jump straight up, and while in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.
Mountain Climber
Starting on your hands and feet (push up position), bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Aim at keeping your hips as still as possible and core tight at all times……
Push Ups
With hands shoulder-width apart, and feet stretched out behind you with your core tight. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body) and repeat.
Lateral Lunge
Take a wide step to one side. When your outside foot contacts the ground, lower your body by pushing your hip back and bending the knee. Keep your inside leg straight and foot firmly planted. Pause when your outside thigh is parallel with the ground, and then push back to the starting position.
