Beating the lockdown blues
We’ve teamed up with Great Fitness to share another easy workout that can be done at home, and there are three different levels – Beginner, Intermediate and Advanced – so a challenge for everyone.
Chris Greatorex will take you through it, if there is is any term you don’t understand simply give it a Google to see how it is done!
Good luck and over to you Chris…
“I hope everyone is still keeping well in these challenging times.
“With the extension of restrictions it looks like we will be spending a lot more time at home and continue to be 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.
“I’ve got the second instalment to freshen things up and keep you all going again. Hopefully, if you started on the beginner programme last time you will be able to move onto the intermediate now and others onto the advanced.
“Enjoy it in the sunshine. Stay well and remember we are all in this together!”
Body weight home workout
BEGINNER
Warm up:
30 seconds jogging on the spot
30s alternate lunges
30s star jumps
30s squats
30s air punches
The below is a circuit doing 10 reps of each and three sets – rest for two minutes after one complete set is complete
Squats
Leg pulses
Press ups (on knees if need be)
Straight arm plank – 45 seconds
Side plank on knees with leg raised– 20 seconds
Crunch
Star jumps
Mountain climbers
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 with right knee pulled into chest and same on other side
Quads – grab your right foot and pull into your glutes and same on other side
Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side
INTERMEDIATE
Warm up:
1-minute jogging on the spot
1m alternate lunges
1m star jumps
1m squats
1m air punches
The below is a circuit doing 20 reps of each and three sets – rest for one minute after one complete set is complete
Squat jumps
Leg pulses
Burpees
Straight arm plank – 45 seconds
Side plank on knees with hip thrusts – 20 seconds
Sit-ups
Star jumps
Mountain climbers
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 with right knee pulled into chest and same on other side
Quads – grab your right foot and pull into your glutes and same on other side
Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side
ADVANCED
Warm up:
2-minute jogging on the spot
2m alternate lunges
2m star jumps
2m squats
2m air punches
The below is a circuit doing 40 reps of each and three sets – rest for 30 seconds after one complete set is complete
Squat jumps
Scissor lunge jumps
Leg pulses
Side burpees
Straight arm plank – 1 minute
Side plank on knees with hip thrusts – 30 seconds
Get-ups
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 with right knee pulled into chest and same on other side
Quads – grab your right foot and pull into your glutes and same on 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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