What do you think of when you imagine a gym? Treadmills? Exercise bikes? Heavy weights with sweaty men grunting as they try to lift them? The fear when you try a new machine and you have no idea how to use it? (or what it’s even meant to do!)
It doesn’t really appeal to me either. And I believe you don’t need a gym to get in shape. All you need is a bit of space and your mobile phone and you can take your fitness to the next level.
Here are a few workouts to try at home or in the park, just use your phone to keep time and off you go:
Warm up: (30 seconds on each exercise)
Jog on the spot
Jumping Jacks/Star Jumps
High knees with punches
Squat and touch the floor
Forward lunges alternating legs
Standing knee to opposite elbow twists
Make sure you stretch out your quads, hamstrings, back and shoulders ready for the main part of the workout.
Main workout: (Repeat the circuit 3 times with 30 seconds rest in between each circuit. Go for 45 seconds per exercise on the first and second circuits then go hard for just 30 seconds per exercise on the last round (but you really got to push it and give it everything you’ve got!)
1. Forward lunge with a twist:
Step forward on the left leg into a lunge making sure both knees are at 90 degrees. While on the lower part of the lunge, hold your arms up at shoulder height with one hand flat on the other and twist your torso to your left. Repeat on the other leg.
2. Plank up up down down:
Start in a high plank position making sure your body is in a straight line and your bum is not too high. Lower yourself on one side down to your forearm and repeat on the other side so you are now in a low plank position. Push yourself back up into the high plank one hand at a time. Keep repeating alternating the side you lead with.
3. Bicycle Crunches:
Roll onto your back and keep your legs stretched out and your hands at your temples with your elbows out to the sides. Bring your left knee up towards your right elbow and squeeze keeping your right leg stretched out. Repeat on the other side and continue switching until your time is up. Really squeeze at the top and make sure the core is engaged the whole time.
These are my favourite! Start in a standing position and squat down, place your hands on the floor in front of you and kick your legs back so you are in the high plank position. Kick your legs back in towards your hands and stand up finishing with a little jump in the air with your arms up high. To make it even harder, add a press up when you are in the low position.
Start in standing position again bend over so your feet touch the floor. Walk your feet out as far as they can go bringing your body from a V position into a plank position. Then walk your feet back up to meet your hands bending the body back to a V position and stand up again. Keep repeating this move until the time is up.
6. Ice Skaters:
Step or hop onto your right leg, swinging your left leg behind as if you are speed skating. Lower your body down and reach your left hand down towards your right foot. Leap onto the left leg and travel over towards the left side to repeat on the other side. Continue springing from side to side making sure you are bending the knees, landing softly and keeping the core engaged as you twist to touch your foot.
Cool down & Stretch
Take several deep breaths making sure you get the oxygen into the system, then stretch out the quads, hamstrings, shoulders, back and chest.