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WORKOUT 1
Warm up 5 – 10 minutes
Anything that gets your heart and body ready to move. It can be a brisk walk around the block, jump on your bike/exercise bike, you can even walk or jog on the spot. Just start moving and be ready to exercise.
For this first round, your goal is to complete 12 – 15 repetitions of each exercise, and two sets of each exercise. If this is too easy, you can try 3 sets, and you can also let me know and I will give you something more challenging. You will see there is two different exercises, and then a Cardio Burst, this is to keep your heart rate up whilst you are doing your resistance exercises.
CARDIO BURST is anything that gets your heart pumping. It can be step ups (instructions are in the videos), skipping, jumping on the spot, jumping on the trampoline. ANYTHING!! Just move!! Try to progressively make it harder though.
Aim to complete this workout approximately every second day, 3-4 times per week. If you need to work up to this, please do, this isn’t about throwing you in and expecting you to do it 6 days per week. On that note though, do try to do some kind of incidental exercise daily, even if it’s a short, easy walk. Just slowly increasing the amount of exercise you do each week, will lead to huge improvements long term.
Squats – You can choose – Normal squats, or if you have a Swiss Ball, you can do Swiss Ball Squats.
Walking Lunges (one repetition is once both legs have completed a lunge)
Lower body exercise video link is here – Lower Body
CARDIO BURST 90 Seconds
Push Ups – Again, you can choose. If your wrists or shoulders are not in favour of the pressure doing these on the floor, choose Wall Push Ups instead, for now.
Shoulder Press
Upper Body exercise video link is here – Upper Body
CARDIO BURST 90 Seconds
Bicep Curls
Tricep Dips – If your wrists do not like this exercise, either try a more padded surface, (ie put a towel underneath, a chair with more padding etc.) if no luck, please let me know.
Upper Body exercise video is here – Upper Body
CARDIO BURST 90 Seconds
Mountain Climber (one repetition is once both legs have been pulled to chest)
Plank (Aim to hold up to one minute. This may require building up to)
Compound Exercise videos link – Compound Exercises
Core Exercise videos link – Core
STRETCHING – Please do not miss this step out!! It is vital to help with your recovery and to help prevent injury. Some great examples are here on the ACC Website
WORKOUT 2
Warm up 5 – 10 minutes
Anything that gets your heart and body ready to move. It can be a brisk walk around the block, jump on your bike/exercise bike, you can even walk or jog on the spot. Just start moving and be ready to exercise.
Your goal is to complete 12 – 15 repetitions of each exercise, and two sets of each exercise. If this is too easy, you can try 3 sets, and you can also let me know and I will give you something more challenging. You will see there is two different exercises, and then a Cardio Burst, this is to keep your heart rate up whilst you are doing your resistance exercises.
CARDIO BURST is anything that gets your heart pumping. It can be step ups (instructions are in the videos), skipping, jumping on the spot, jumping on the trampoline. ANYTHING!! Just move!! Try to progressively make it harder though.
Aim to complete this workout approximately every second day, 3-4 times per week. If you need to work up to this, please do, this isn’t about throwing you in and expecting you to do it 6 days per week. On that note though, do try to do some kind of incidental exercise daily, even if it’s a short, easy walk. Just slowly increasing the amount of exercise you do each week, will lead to huge improvements long term.
Link to lower body exercises – here
Wall Sit – Aim for 60 seconds. You will probably have to build up to this, and that is TOTALLY FINE!!! If you are feeling really strong, try 90 seconds!
Static, alternating lunges. One left and one right = 1 repetition
CARDIO BURST
Link to upper body exercises – here
Push Ups – Choose from half push ups or wall push ups
Shoulder Front Raise
CARDIO BURST – Try Frog Jumps!!
Link to compound exercises – here
Burpees – These are HARD. I’m not gonna lie. Build them up, you may not be able to do as many as is suggested initially, and again, that is FINE. It’s something to build on as your strength and fitness improve. If you can only do 2, and they are super slow, great. Next time, try and do 3!
Link to core exercises – here
Crunches or Swiss Ball Crunch – You choose. Do both if you are really keen!
WORKOUT 3
Warm up 5 – 10 minutes
Same as the other weeks, something that gets your heart pumping and your body ready to exercise!
This week we are changing it up a bit. Time to work a bit harder. You will need a timer of some sort. I have an interval timer app that I downloaded onto my phone, but stopwatches usually do the same thing. You want to set it for 20 rounds of 90 seconds on, 30 seconds off. The 90 seconds on is the work period, the 30 seconds off is the rest/change to next exercise period.
The idea is to work through this 2 full times. If you can’t do that straight away, build up to it, but the point of the next 6 weeks is to really ramp it up and work a lot harder.
There’s only a few new exercises in here this week, but the format is different and if you complete the full workout, you should find it is a bit harder.
Dumbbell/Kettlebell Squats
Step Ups
Dumbbell Chest Press
Plank
Skipping (jog on the spot if you don’t have a rope)
Shoulder Trio (Please click on shoulder press and fast forward to about half way for instructions on this, there was a mix up in my recording)
Swiss Ball Crunches/Crunches
Froggies
Bicep Curls
Tricep Dips
So again, 90 seconds work/exercise, 30 seconds rest/change to next exercise. Let me know what you think!!
WORKOUT 4
You will need a clock/stopwatch..
45 seconds work, 15 seconds break between exercises. Run through this cycle 2x. If it gets too easy, make it 1 minute work instead, or run through 3x. On the other hand, if it’s too hard, run through once initially.
Star Jumps or Skipping
Mountain Climbers (chances are you hate these, but do them anyway, they work!!)
Jog fast on the spot.If where you are exercising has the space, run or sprint lengths of the area.
Burpees (yeah yeah, but same as the Mountain Climbers…do them)
Fast squats. Knees hip width apart, down for count of one, and back up to a count of one.
Butt Kicks. Jog on the spot kicking your legs up to your butt. If that’s too tricky, bend knees slightly and kick leg to alternate butt cheek, you should feel a burn in front of your thighs.
Squat Jumps. Squat with feet shoulder width apart. When you get to the top range of your squat, jump up, so your feet leave the ground slightly.
WORKOUT 5
Guess what??? This Tabata Style workout is only 12 MINUTES LONG!!! Yep!! 15 including the 3 1 minute breaks.
20 seconds work, 10 seco nds rest x 2 then on to next exercise.
Don’t forget to warm up!!
High Knees – Either jogging on the spot, bringing your knees up as high as you can, or walking – bring knee up to opposite elbow, as high as you can get your knees.
Jump Lunges – Do normal static lunges if your knees don’t like these ones. Using the usual lunge position (see videos if you need to), instead of stepping back to start position, jump between left and right legs, landing softly in the lunge on other leg.
Jump Squats – As with the lunges, do normal squats if your knees don’t like the jumping, but if you do, make sure you hold for a count of 4 in the squatting part of exercise. If doing jumps, do a standard, hip width squat and as you come up, jump up, making sure you land back on the ground with soft knees.
Star Jumps
BREAK FOR ONE MINUTE
Push Ups – You choose half or full push ups
Inch Worms – I haven’t had a chance to make a video on this one yet, Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Hold this position for 10 seconds.Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.To prevent injury to your back during inchworms, keep your back as straight as possible throughout every movement. Don’t let your lower back round. Because reaching too far forward with your arms puts stress on your shoulders, make smaller movements as you inch forward with your hands.
Mountain Climbers – Yes, yes, I know… At least this time it is only 2x 20seconds. You’re welcome!
Planks – Half, full or high, you choose!
BREAK FOR ONE MINUTE
Flutter Kicks – Again, no video as yet. Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. Be sure to keep your abs constantly contracted throughout the exercise.
Alternating Heel Touches – Lie on the floor with knees bent as if you are doing a normal crunch. Arms out straight towards your feet.
Crunch up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second.
Now go back slowly to the starting position and repeat on left side.
Plank – Yep, you’ve done them lots. Now do them again, because they work so well.
Reverse Crunches – Lie on your back on the floor. If you have a couch or doorway you can hold your hands under for resistance, this will help. Press your lower back into the floor. Throughout this exercise, you shouldn’t be able to fit your hands under your lower back. Contract your abs and raise your lower body up towards your chest. It only has to be a very small, basically get your lower body up to your lower back off the ground. This needs to be a very controlled movement. Make sure your head stays on the ground throughout the exercise.
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