Home workout

This week’s post comes with Ode to Fitness creator Rachel Calter. The mummy to be is a personal trainer located in Manchester.

Let’s face it the gym can be expensive, especially if you find you don’t make it very often. But that doesn’t mean you have to miss out on getting fitter or healthier. Working out at home is completely free; you don’t even need to buy any equipment. And it can be so much easier. You don’t have to travel to the gym and can shower and get ready all in the comfort of your own home.
If you fancy giving home workouts a try, check out my favourite workouts depending on your level below:

Beginner Body Weight Workout – If you have never done any training before this is the place to start.

  • 20 Body Weight Squats, rest after each 20 repetitions for 30 seconds and repeat x 3
  • 15 Wall Push Ups, rest after each 15 for 30 seconds and repeat x 3
  • 20 Alternate Lunges, rest after each 20 for 30 seconds and repeat x 3 (Alternate legs, so complete 20 in total, 10 on each side)
  • 10 Second Plank, rest after each 10 seconds for 20-30 seconds and repeat x 3

To up the intensity turn it into a circuit, do each set after each other, resting for 30 seconds. Repeat 4-5 times.

Add handheld weights to the squats & lunges (household items, tins of food work well), move the push ups to the floor and increase the time you hold the plank for.

Intermediate Bootcamp Style, this one requires a little bit of equipment
This workout is 4 moves to be completed back to back, complete as many repetitions as you can in 30 seconds, perform 3-5 circuits, with 2 minutes rest in between circuits.

  • Reverse Lunge with Front Kick – Keep abdominals tight, step back with right foot and lower into a reverse lunge, Pause when knee nearly touches the ground, push down through left heal and kick right leg in front of as you straighten left leg (that’s one rep) – do 30 seconds on one leg and 30 seconds on the other.
  • Squat with Swing – Use a tin or water bottle filled with water or sand/pebbles! Stand with feet slightly wider than shoulder width, holding bottle in front of your hips. Keep back straight and squat as you swing weight between legs and behind you. Quickly stand up, swinging the weight forward and overhead as you lift left leg out to the side, squeeze glutes and lower leg. Repeat squat and lift right leg that is one rep.
  • Plank Raise – Get into plank position, resting on forearms, elbows beneath shoulders, hands in tight fists, palms facing each other. Tighten abdominals, and then lift hips straight up. Hold for 2 seconds and lower to start position.
  • Mountain Climbers – Start in a push-up position with your arms straight and your body in a straight line from your head to your ankles. Raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg.

To make this one harder, you can increase the time of each exercise to 30 seconds and reduce rest between circuits.

Advanced HIIT Workout
For the more advanced amongst you high intensity interval training (HIIT) is the perfect at home workout. HIIT requires working for a period of high intensity exercise, followed by a period of rest.

For beginners I recommend a 1:2 format, for example working for 30 seconds resting for 1 minute. You can then move onto 1:1, working for 30 seconds resting for 30 seconds. I would recommend choosing 4 exercises.

Examples include Squats or Squat Jumps, Lunges or Lunge Jumps, Burpees, Press ups, High Knees, Tuck Jumps, Mountain Climbers, Star Jumps, Sit ups, Plank to push up position.

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How to do burpees

Grab yourself a timer, complete each exercise once, rest for a little longer and then complete the workout 4 to 5 times.

Make sure you warm up and cool down before doing any workout, to warm up:

March on the spot, whilst marching do 10 Shoulder Circles forward & back, 10 Arm Circles forward & back, 10 Hip Circles forward and back and 10 walk outs (Bend over from the hips and touch the floor with your palms flat on the floor. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag. Take small steps and walk your feet to your hands. Continue for the desired amount of repetitions and then straighten up to the starting position). And make sure you stretch at the end of any workout.

Enjoy your home workouts.

You can follow Rachel on InstagramFacebook and YouTube.

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