So I realise not everyone might be able to afford a PT or want to join a gym – that’s cool. Here’s a super quick routine you can complete at home (or in the park is fun – just make sure there’s steps). I adapted it myself, from some of my preferred exercises*. It’s not too intense, just a good 30 minutes of exercise to get your heart rate up a little, make it sweat baby. Where possible I’ve added a YouTube link for you to see the exercise in action – YouTube is wonderful by the way – personally a big fan of Emily Skye (thanks to my cousin).
Warm-up 5 minutes.
Run up the stairs as quick as you can and walk down at a steady pace x 30 seconds.
Burpees (go for whichever style you feel most comfortable with – I do intermediate) – use the bottom step to support yourself if you need x 30 seconds.
30 seconds rest.
Repeat 3 times.
Rest for a minute.
Phase 1 Circuit 10 minutes:
Step-ups 1st step (step up onto the first step with your leading foot, then the other so both feet are on the step, then step down with one foot then the other so both feet are on the bottom of the stairs) x 30 seconds
Press-ups – (if you can’t do full leg extension, then cross your legs, and press from your knees, suck your stomach in so it’s tight) x 30 seconds
Step-ups 2nd step (same as above but reach your leg up to the second step – steady yourself into a pace which is manageable) x 30 seconds
Plank – Rest on your forearms, in a planking position. Hold it for 30 seconds. Keep your bum down, don’t bend your knees.
30 seconds rest
Repeat 4 times
Rest for minute.
Phase 2 Circuit 10 minutes
x 30 seconds
Grab a 2lt bottle of pop or a dumbbell if you have one, sit down on the floor – middle of the lounge is fine, make sure your feet are on the ground to begin, slightly spread legs – the V position, lean back, raise your feet off the ground, until you feel the pull in your stomach, suck it in. Holding your chosen prop to you chest twist your torso side to side, touch the floor space with your bottle of dumbbell. Don’t let your feet touch the ground.
Lower Leg Raises
x 10 full raises
Lie on your back, extend your arms above your head (this is personal preference you can have them alongside your body) and stretch your legs out – raise your legs to the ceiling, try not bend your knees during, keep your legs together, slowly lower them back towards the floor – much harder than it sounds, you’ll definitely feel it in your core.
x 30 seconds
Flip over onto your front, get into a press up position, raise your knee towards your chest – one leg at a time.
x 20 full squats
Get into squat position (watch the video – you want to make sure you’re doing it right) – go as low as you can – squeeze yourself into your heels – it’ll make more sense once you give it a try. No rush on this one, concentrate on getting the squat right.
30 Seconds Rest.
Repeat 4 times.
Rest for 1 minute.
Stretch – 3-5 minutes
I do something very similar to this – ‘How to stretch’
*I am not a personal trainer, I do not have a degree in sports science, I just want to look better and feel good – I cannot promise lbs in weight loss or muscle mass increases nor would I want to. But feel free to give it a go, in my opinion it works.