Hey
I know sometimes you are stuck for time and can’t make it to the gym to get your session done.
But that shouldn’t be your excuse for missing out on exercising for the day. As part of my home workout series I am going to put up some easy to follow workouts that can be done anywhere with no or minimal equipment.
You could do this in your home, in your back garden, in a local park or even in your office at work. The problem I find with fitness at the minute people think you need fancy or new shiny equipment to have an awesome workout.
The truth is if you are doing some form of exercise and eating well most of the time that will be enough to get results.
Results are what keep you going, they keep you motivated and there is no better feeling when you receive compliments from family and friends on how awesome you look.
Todays workout is going to be a good one and everyone can do it.
Ok what you need to do this workout:
- A timer (watch, phone etc)
- Yourself
- A small space
And thats it…….
Body Blast Circuit (30 secs each exercise, Complete all four exercises then repeat)
- Prisoner Squat
- Full or kneeling press up
- Jumping jacks or explosive star jumps
- Mountain climbers
You can do this circuit a further 5-6 times to make it into a longer session.
If you would like help making this circuit more advanced just send me message.
You could also add in the Abs workout below and make it an 8 minute circuit. Click on the link here
>>>>>>> ABS CIRCUIT <<<<<<<
Exercise Descriptions
Prisoner Squat– start from a standing position, feet slightly wider than shoulder width apart, toes points out with your hands behind your head, squeeze your shoulder blades creating some tension in your upper back, keep your chest up, shoulders back then push your bum out as if you are going to take a seat, aim if possible for at least parallel or as low as you can go while maintaining proper form.
Press up– Start with getting on to the floor and lying flat on your tummy, palms flat on the floor, elbows close to your body about 45 degrees, toes on the floor and now push your body away from the floor. You want to maintain a tight core area and keep tension throughout your body. Your body should be straight, no V-shapes with bums in the air or sinking hips, and keep full body TENSION!!!
CHECK OUT THE PRESS UP VIDEO HERE!
Jumping Jacks- Start in a standing position with your feet together and hands by your side. Now you want to jump and stretch your legs out to the side while raising your hands sideways until they go above your head. A simple way to think about this is to raise your arms to the side and clap your hands at the top, try to land your legs roughly about shoulder width, then jump again and bring your arms and legs back to the starting position (see pic to the right).
For a harder progression that will get the heart raising you can try the explosive star jump which requires you to explode from a tucked position where you bend down an touch your toes and explode up while stretching your legs and arms out as far as possible creating a star shape (see pic on the left), then repeat.
Mountain Climbers- When done correctly they are an awesome exercise to get some work in on the core and stabilise your shoulders. (by correctly I mean keep your abs braced and don’t let your hips sag or lift your bum into the air) Think of yourself in the top position of a press up from here you are are going to attempt to bring right knee up to the inside of your right elbow, then bring it back to the starting position and repeat with the left leg. Its important you maintain the straight back position so keep the abs braced throughout. One you master the move you can start going at a faster pace.
Nutrition
You will keep it very simple by not overcomplicatimg the process. Many people are smart enough to know what sort of foods they should avoid. If its fried or has 10-20 ingredients for one item throw it away. All I want you to do is aim to cut out processed food as much as you can and add more VEG to your meals.
Do not be stressing about your meals just try to change one little bit at a time.
Focus this week on cutting out processed food as much as possible, I do not want you to deprive yourself of anything, just try your best.
Remember what I always say:
“Simplicity rules”
Don’t forget to share this with your friends and family
Thanks
Daniel
PS If you would like to book in to some of my classes or register for your FREE Consultation please click on the link below.
>>>>>>>>>>>>>FREE CONSULTATION <<<<<<<<<<<<<<
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