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USE CODE: BIG30

Can’t get out of the house? Here are 2 x Home Workouts for you!

Workouts you can easily do at Home

Workout 1

You Will Need

  • Step / Bench / Sturdy Chair
  • A Broomstick / Stick / Barbell for “Good morning”
  • Some “get you in the mood” music

Warm up 

  • 30 seconds x Star Jumps
  • 30 seconds x Sprinting on the spot

    CIRCUIT

  • 40 x Front step ups – don’t forget to use your arms
  • 15 x Prisoner Squats – hands on back of head & squeeze butt at the top
  • 15 x Sumo Squat with 2 Straight Punches (refer to notes)
  • 40 x Standing Cross-Body Crunch (refer to notes)
  • 15 x Hand Release Push Ups – at the bottom of the pushup, rest your chest on the ground and release your hands off the floor, then push up and repeat.  Start on toes and only drop down to knees if you have exhausted your attempt to do your pushups on toes.
  • 15 x Good Mornings (refer to notes)
  • 40 x Mountain Climbers (refer to notes)
  • 1 Minute Rest 

Repeat this circuit for 3 rounds  


NOTES:

  • Sumo Squat with 2 Straight Punches– Squat with your feet wide like normal for a sumo squat but hold at the bottom of the squat & complete your 2 straight punches – L/R, return to your standing position and repeat.
  • Cross-Body Crunch

  • Good mornings – Using a broomstick or barbell, position yourself so it is resting on your shoulders, place your feet shoulder width apart. Keep your legs straight and bend forward at the hips, keep bending forward until you feel a mild stretch in your hamstrings. (Do not try to bend past the mild stretching sensation. As flexibility increases so does the range of motion.) Hold for a count of one and then return to your starting position by straightening up and repeat.

  • Mountain Climbers

Workout 2

Warm up 

  • 30 seconds x Star Jumps
  • 30 seconds x Sprinting on the spot

WORKOUT

  • 40 x Side step ups – 20 on left, then turn around and do 20 on the right (refer to notes)
  • 15 x Sumo squats with a floor tap – wide stance like a sumo wrestler (refer to notes)
  • 10 x Hand release pushups – at the bottom of the push up, rest your chest on the ground and release your hands off the floor, then push up and repeat.  Start on toes and only drop down to knees if you have exhausted your attempt to do your pushups on toes.
  • 15 x Squats with a 5 second hold at the bottom of each squat
  • 20 x Bicycle crunches (refer to notes)
  • 10 x Pushups – start on toes and only drop down to knees if you have exhausted your attempt to do your pushups on toes
  • 1 minute rest
  • Repeat 3 rounds of this circuit.

NOTES

  • Side Steps

  • Sumo Squats – shown here with a dumbell, however, the dumbell is not required

  • Bicycle crunch

For reading this you have chance to win some bluetooth headphones – what a great addition to your home workout!

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Please note: at time of publishing the above link was up for grabs, please be aware it may no longer be.

Fatima Ingles

Personal Trainer & Lifestyle Coach

A lifestyle entrepreneur, podcaster, a lover of humans and a woman that is enthusiastic about changing lives every single day.

Instagram:  @fatimaingles
Facebook: fatimaingles

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