Weekend Workouts
- Rebecca
- May 16, 2020
- 2 min read
With gyms still not open, try these different style workouts at home to keep you motivated!
Pyramid - Ascending or descending or both!
With this style of workout you can either start at the bottom with the least amount of reps and work your way up, or start the most reps and work down until 1. For a longer session you can go from bottom to top and back down again!
Start with 1 rep of each exercise, then 2, 3..etc until you reach 10 reps of everything or start with 10 and reduce the number each time and finish with 1 repetition of each.
Don't rush through just to get it complete, focus on quality reps and take breaks when you need. You work to YOUR level, but equally try to challenge yourself a little!
Try this one for an all over body blast- it'll get your heart rate up, whilst also working key muscle groups.
Burpees
Push ups
Lateral lunges (left and right is 1 rep)
Shoulder taps (a tap on each shoulder is 1 rep)
Jump squats /squats
Tricep dips
Crunch
AMRAP
This stands for as many rounds/reps as possible. Start your timer and see how many rounds you can complete in the set time.
Try these ones and see how you get on.
3 minutes, 10 reps of each:
Commandos (from a high plank position down onto forearms and then back up again)
Sumo squats (wider stance than standard squat)
Upright crunch (legs straight in the air)
Rest for 1 min and repeat 5 times - this would give a 20 minute workout so adjust to suit your needs and ability. Reduce the rest time or increase the round time to make it harder.
5 minutes:
10 Push ups
20 Alternating reverse lunges
10 Inchworms
30 second plank
Rest for 1 min and repeat according to your fitness level and desirability of workout length!
As many REPEITIONS as possible of each exercise in 1 minute.
This one uses weights-try with dumbbells, kettlebells or improve with filled water bottles!
Squats
Renegade rows (left and right is 1 rep)
Lateral lunges
Thrusters
Upright row
Frog pumps
Russian twist
Rest for 1 min and repeat 3 times in total
EMOM
Stand for every minute, on the minute. Set your timer to 1 minute and complete the set number of repetitions of each exercise. The remaining time is your rest period.
20 Mountain climbers (left and right is 1 rep)
20 Glute bridges
15 Push ups
30 Plank step outs
10 Inchworm with T-rotation
Repeat 4 times
Remember to warm up prior to your workout to mobilise your joints and activate your muscles. Cool down stretches and post workout nutrition and hydration are also key to ensure adequate recovery!
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