Try these workouts from a top fitness expert from the comfort and safety of your own home
Before starting, it’s important that all workouts should be performed after a thorough warm-up and preparation section.
If you’re attempting exercise for the first time, it’s a good idea to have the green light from your GP, especially if you have any underlying health problems such as a heart condition or high blood pressure.
The following full-body workout consists of exercises that are short and simple on the premise that if you’re looking to do equipment-free home workouts, you probably want something that’s fairly straightforward and saves time.
As a result, you’re more likely to complete the workout and the desired outcomes will be more achievable.
Included are three levels – beginner, intermediate and advanced – that you can adapt to your level of experience. All movements should take two to three seconds and with body movement in either direction unless stated:
- 3 x rounds of all beginners exercises – 15 mins
- 3 x rounds of all intermediate exercises – 30 mins
- 3 x rounds of all advanced exercises – 45-60 mins
- Any combination of the routines (depending on your energy levels that day), culminating in three rounds of the advanced routine – 45 mins. If this no longer challenges your body, it’s a good idea to change up your exercises, as your body will require additional stimuli.
Full squat x 20
Beginner: arms to the side and legs at a 45° angle to the floor.
Intermediate: Arms to the front and top of the thigh parallel with the floor.
Advanced: hands at the temples and legs parallel with the floor.
Straight into single leg lunge x 20 (10 each leg)
Beginner: static lunge (hold for 15 seconds each leg).
Intermediate: Top of the thigh parallel with the floor and arms at the side.
Advanced: 3 x pulse (slight movement up and down) at a 45° angle at the lower end of each movement.
Read the rest of the article here in the spring ’20 issue.