If you are in the zone and on track with your progress, then missing the gym can set you off track. With a lot of bank holidays and a chocolate filled Easter on the way, I have developed a few at-home workouts for clients who’ll miss training. Here’s a full body routine designed to help to tone, burn fat, keep the heart rate up and turn your body into a fat burning machine.
No equipment is required, just a bit of space. You can even try it in a hotel room if you’re lucky enough to be heading away for a weekend or your office if you can get some privacy.
Try to complete 5-8 rounds of these exercises with no rest until you’ve finished all five movements. Rest for two minutes then go again, again and again.
- Jumping Squat
This is the perfect movement for firming up the bum and legs, while getting the heart rate up and burning fat.
- Stand up straight with your knees slightly bent, feet shoulder-width apart.
- Squat down. Keep your hips back, back straight and your head facing forward.
- Immediately jump upwards as high as you can.
- Land in the same position you started in. Immediately repeat.
- 12 reps
- Press up - Elbows in
Great for toning shoulders and upper arms. Keep your knees on the ground until you build up strength or start on your toes and drop to your knees when you start to tire out.
- Get into a high plank position, arms straight and strong core.
- Begin to lower your body—keeping your back flat. Don’t let your bum dip or stick out at any point during the move; your body should remain in a straight line from head to toe, keeping elbows tucked close to your body.
- At the bottom of this position, your upper arms should be parallel to the floor.
- Keeping your core engaged, exhale as you push back to the starting position.
- 12 reps
- Lunge
Another key move for bums and thighs.
- Stand up straight with a slight bend in your knees, arms straight by your side. You are now in the starting position.
- Step behind you with your left leg while maintaining your balance and squat down through your hips.
- Keep your torso straight and head up. Don’t allow your front knee to track out over your toes.
- Push yourself back to the starting position by using your front heel to drive you up. Repeat this movement with your right leg alternating one after the other.
- 12 reps on each leg
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- High plank to lower plank
Planking engages the core muscles. A strong core will improve your posture and make other exercises and daily actions easier. This is also a great upper body exercise.
- Get into a high plank position, arms straight and strong core.
- Come down one arm at a time, then return to start one palm at a time.
. Your elbows should be directly beneath your shoulders at the bottom position.
- Try to keep the hips from swinging back and forth. Engage your core and keep your glutes squeezed.
- 12 reps
- Glute Bridge
This really targets the bum muscles, it looks easy but it will start to burn after a few reps.
- Lie on your back on the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you.
- Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability, squeeze your backside at the top.
- slowly lower yourself back to your starting position.
- 12 reps
Pushing yourself can be difficult if you’re not in your usual setting or with your training buddies. This is a very manageable routine that will take you about 20 minutes to complete - you can do it! Squeezing in a session like this will help you keep up all the good work and won’t make you feel guilty for missing your gym classes if you’re away. Give it a go and let me know how you get on.
My next ladies course starts next week. Six weeks of training twice a week is the perfect way to build up strength and stamina! If you’re interested, message me on Facebook for more details.
Until next time,
Fiona
