A FULL BODY FUNCTIONAL 30 MIN HOME WORKOUT!!!!!!!!!!
AIM TO DO THIS WORKOUT 2-3 TIMES A WEEK WITH A REST DAY IN BETWEEN.
WARM UP –
Take 3-5 mins to fully warm up all muscles
Walk on the spot nice soft feet loose body shaking the arms and legs to the side to get the blood flowing around the muscles.
Walking on the spot now at a slightly quicker pace than a natural walk holding your arms out straight in front of you and making your knees touch your elbows. 1 MINUTE
Dropping the arms to your side now do alternate reverse lunges with your legs behind you keeping a little spring and soft knees not over stretching each rep. 10 REPS EACH LEG
Whilst doing normal walking on the spot keeping that slightly raised natural walking pace now do big circles with your arms rotating the shoulders.
BOTH ARMS SAME TIME 10 TIMES FORWARD 10 TIMES BACKWARDS
Keep walking on the spot at that slightly raised pace and now with the arms cross them in front of the body then swing them out to the side shoulder level full stretch slight bend at the elbow, right arm crossed over above then below the left arm in front of you.
10 REPS
MAIN WORKOUT – ROUND 1
30 SECONDS EXERCISE TIME 30 SECONDS REST TIME BETWEEN EXERCISES!!!!!!!!!
DO THE EXERCISES AT A PACE YOU CAN MAINTAIN FOR THE FULL 30 SECONDS. YOU MAY FIND SOME HARDER THAN OTHERS AS THEY INCORPORATE AND TRIGGER MORE MUSCLES SO ASSESS EACH ONE INDIVIDUALLY THE FIRST TIME THROUGH.
PRESS UPS:
Knees on floor shoulder width apart creek forward on hands keeping them also shoulder width apart until body weight is switched onto arms.
Keep knees on floor and go down touching floor with chin or for more difficulty bring knees up together off the floor keeping full body straight like you could balance a plate on your lower back and press to floor.
JAB,CROSS,UPPERCUT:
Stance position one foot in front of the other shoulder width apart soft slightly bent knees hands up in front of you one close to the face one slightly extended outwards.
Jab with the leading arm, cross with the back arm then with the back arm on return to starting position pull it right into the chest and exert upwards to the sky full range. JAB,CROSS,UPPERCUT.
Repeat the combination to make more difficult use tins of cupboard house hold stuff or light dumbells.
SUMO SQUATS:
Stance feet positioned forwards at a slight angle 10 to 2 on a clock face shoulder width apart knees slightly bent and always staying behind the toes drop as deep into the squat as you comfortably can keeping those knees behind the toes ( have a quick look down to make sure you can still see them on full range) movement like sitting on an invisible chair behind you or use a real one for a few reps.
As you go into the squat arms from your side raise up to eye level in front of you.
Again keep the reps going for 1 minute and to make more difficult use household tins or light dumbells.
BURPEES:
Hands on the floor infront of you shoulder width apart standing with both feet positioned behind the hands keeping the feet apart thrust them behind you then back in towards the body and back at start position jump up to the sky arms up high and return to original stance.
SIT UPS:
Laying down flat keeping feet on the floor flat sole to floor bring legs up so knees are slightly bent put your hand on each thigh slide it upwards towards the knee as you do so tighten the core muscles and imagine you have an apple under your chin don’t bring the chin into the neck.
Breath in on the way down out on the way up.
Relax the core between reps and use a household tin or dumbell reaching up to the sky with it on the curl up.
HIGH KNEES:
Relaxed stance feet shoulder width apart core tight head up chest out fire up the exercise by putting hands straight in front of you hip level.
One knee raised up touching a hand the opposite leg straight with foot on the floor on the floor lean back slightly and go,go,go one leg up other leg up quick as you can for the duration nice and light on your landing foot.
BEAR CRAWLS:
Standing upright feet shoulder width apart creep body weight forward and let yourself drop putting your hands on the floor shoulder width apart as you do so.
Do one or two little steps on floor forwards with hands then backwards and push back up off the floor to starting standing position.
REST TIME 2 MINUTES BEFORE ROUND 2!!!!!!!!!
MAIN WORKOUT – ROUND 2
HOW WERE THE EXERCISES IN ROUND 1, SOME EASIER SOME TOUGH? ALL PRETTY TOUGH? EVERYBODY IS DIFFERENT SO FROM ROUND 1 ASSES EACH EXERCISE BEFORE ROUND 2 THEN HIT THEM AGAIN!!!!!!
30 SECONDS EXERCISE TIME 30 SECONDS REST TIME BETWEEN EXERCISES!!!!!!!!!!!!!!
PRESS UPS
JAB,CROSS,UPPERCUT
SUMO SQUATS
BURPEES
SITUPS
HIGH KNEES
BEAR CRAWL
NICE ONE WELL DONE.
WE HAVE ONE MORE FINAL ROUND TO GO SO REST TIME 2 MINUTES THEN LETS DO THIS.!!!!!!!!!!!!!
YOU KNOW THE EXERCISES NOW, YOU KNOW THE ORDER AND YOU KNOW WHAT TO EXPECT FROM EACH SO HERE WE GO ONE LAST PUSH.
FINAL ROUND –
PRESS UPS
JAB,CROSS,UPPERCUT
SUMO SQUATS
BURPEES
SIT UPS
HIGH KNEES
BEAR CRAWL
WELL DONE!!!!!!!!!!!!😊
GIVE YOURSELF A PAT ON THE BACK
NOW JUST THE ALL IMPORTANT COOL DOWN AND STRETCHES TO FINISH
COOL DOWN –
Stretch off bigger major muscles in the body holding each stretch for 10 – 15 seconds
UPPER BODY –
Fingers locked together straight arms eye level in front of body and squeeze away from you.
From there reach to the sky keeping fingers locked.
Un-link fingers, bend one arm in front of the body and with other hand on the elbow push in towards chest then swap arms.
Fingers linked behind your back and just a slight squeeze upwards from your buttocks to your lower back.
LOWER BODY –
Feet and knees together grab one ankle with hand and keeping knees together raise up until foot touches buttocks.
( If balance is an issue use a wall to support you ) then swap legs.
Feet together put one foot slightly in front of you and point your toes to the sky. Swap feet and repeat.
Nice wide stance tilt body weight across to one leg putting hands on thigh. Swap over.
Thankyou for trying out my home workout and hope it keeps you fit during these tough times but keep smiling we will get through this.
Any feedback welcome at rmetham83@gmail.com or on the Penistone Leisure Centre page
Regards
Richard Metham ( GYM INSTRUCTOR VOLUNTEER )