Don’t let the virus win!
We’ll be sharing three weekly workouts for all, so whether you are a beginner, intermediate or advanced, there will be a workout for you to get you moving and help to pass the long days of isolation.
Chris Greatorex will be your gym instructor so we’ll hand you over to him:
Hi all,
I hope everyone is keeping well in these challenging times.
With the current protocols in place we are rightly spending a lot more time at home and unable to get to the gym for a workout or get out and about as we normally would. And with such stresses on us all in these challenging times it is important to keep the mind and body healthy to help us cope, and there is no better way than exercise.
So each week, I’m going to post on MyWelshpool, as well as Great Escape and Transformer Fitness social media sites workouts for beginner, intermediate and advanced trainers to keep you all active.
Hopefully, if you start on beginner you will be able to move your way through the intermediate to advance as the isolation period goes on (hopefully not for too long)
Stay well everyone and remember were all in this together.
If you are not sure what the exercises are, simply Google them and you will see plenty of guidance online, or of course drop me a line!
Beginners
Body weight home workout beginner
Warm up: 30 seconds jogging on the spot – 30 secs alternate lunges – 30 secs star jumps – 30 secs squats – 30 secs air punches.
The below circuit consists of 10 reps of each exercise and three sets (rest for two minutes between each completed complete set).
Squats
Press ups (on knees)
Plank on knees – 30 secs
Side plank on knees – 15 secs
Crunch
Alternate step ups (low step) 30 secs
Jogging on the spot – 30 secs
Cool down
Jog on spot easing the pace for 3 mins
Stretches
Hamstrings – straight leg onto a step and grab your toes
Glutes – lie on your back – right knee pulled into chest and same over side
Quads – grab your right foot and pull into your glutes and same other side
Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side
Intermediate
Body weight home workout intermediate
Warm up: 1-minute jogging on the spot – 1 min alternate lunges – 1 min star jumps – 1 mins squats – 1 min air punches
The below circuit consists of 10 reps of each exercise and three sets (rest for one minute between each completed complete set)
Squat jumps
Press ups (knees if needed)
Plank – 45 secs
Side plank – 20 secs
Sit ups
Star jumps
Mountain climbers
Cool down
Jog on spot easing the pace for 3 mins
Stretches
Hamstrings – straight leg onto a step and grab your toes
Glutes – lie on your back – right knee pulled into chest and same over side
Quads – grab your right foot and pull into your glutes and same other side
Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side
Advanced
Body weight home workout advanced
Warm up: 2 min jogging on the spot – 2 min alternate lunges – 2 min star jumps – 2 mins squats – 2 min air punches
The below circuit consists of 20 reps of each exercise and four sets (rest for 30 seconds between each completed complete set)
Squat jumps
Press ups
Plank alternate lifting legs – 1 minute
Side plank – lift leg and hold up during side plank – 30 seconds
Sit ups holding a weight up with straight arms
Jumping Star jumps
Mountain climbers fast
Cool down
Jog on spot easing the pace for three minutes
Stretches
Hamstrings – straight leg onto a step and grab your toes
Glutes – lie on your back – right knee pulled into chest and same over side
Quads – grab your right foot and pull into your glutes and same other side
Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side
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