Home Circuits!

Another workout for you to try! This workout doesn’t require any equipment or weights so you are free to do it wherever you want.

This is a full body workout consisting of two smaller circuits that split into upper body and lower body with a core exercise at the end of each circuit.

CIRCUIT ONE

Press up with arm extension

Get yourself into a press up position, so hands slightly below the shoulders fingers pointing forwards, pulling your shoulders down away from your ears. Slowly lower yourself to the ground as smoothly as you can. Extend your arms in front of you along the floor, try to take this slowly with tension in the muscles. Place your hands back into press up position and push yourself up and away from the floor. Then repeat.

This is a great exercise for anyone looking to build up their press ups (like myself!). You can perform this move either on your knees or in full press up position on your toes.

Commandos

Get yourself into a plank position on your elbows, hands out in front of you. Put one hand flat onto the floor underneath the shoulder and push up, as you start to push up move the other hand to the same position to help push you all the way up. Then lower your body moving your hands and arms back into that plank position one at a time. Then repeat alternating which hand starts the movement.

This is a really good exercise for core, chest and shoulders. Over time you will see it becoming easier and feeling more stable.

Tricep Dips

This exercise needs you to start sat on the floor with your feet out in front. Place your hands behind you with your fingers pointing forward and (holding your core!) push up from your pelvis so only your hands and feet are in contact with the floor. From here bend at the elbows (elbows going backwards) to lower your upper body close to the floor. Then push back up and repeat. Make sure you are squeezing your core and your glute muscles so they are not lowering you to the floor…keep it in the triceps!

You can also perform this exercise using a chair. Place your hands on the edge of the chair fingers facing forward with your feet a good distance away, using only your triceps- lower yourself keeping your bum close to the chair, and push back up.

Russian Twists

Sit on the floor with your legs out in front of you. Lower your torso back while holding your core until you can really feel you stomach muscles working, then lift your legs up so your body makes a ‘V’ shape. The clasp your hands in front of you and, twisting from the core, move your hands to touch the floor beside you, then move slowly to the other side and repeat.

If this is too hand you can keep your feet on the floor just make sure they arn’t too close to your body and you can still feel your core muscles working.

CIRCUIT TWO

Curtsy Lunge- with Pulse

Start with your feet together engaging your core. Take your right foot back about two feet behind you and crossed over just past your left leg. Bend both knees keeping the weight placement in the centre and focusing on your glutes! When you are down in your lunge, pulse down three times before returning to your start position, then repeat on the other leg….and feel the burn!!

Curtsy lunges are one of my favourite exercises because I can really feel it working my lower body muscles!

Bridge Walkouts

Start lying down with your knees up and feet flat on the floor. Push up from your pelvis engaging your glutes and your core until you are in a straight line from your head to your knees. Then walk your right foot out until your legs are almost straight, then the left. Then bring your right foot back to where you started and then the left. Repeat alternating which foot starts the movement.

This hurts more than you think.

Lying leg extension

Lie flat on your front with your hands under your face. Keeping your hips straight raise one leg up behind you, make sure it stays straight! Repeat this on the same leg for half the time, then switch legs.

Think about lengthening the leg as you go!

Single Leg Raises

Lie flat on your back and bring your legs up till they are at a 90 degree angle from your body. Engage your core and try to keep the small of your back flat on the floor! Lower one leg slowly to lightly tap the floor, and slowly bring it back up, repeat with the other leg.

You must keep that lower back flat on the floor!

To make this harder you can raise your head and the tops of your shoulders and hold that throughout.

Perform ‘CIRCUIT 1’ three times working on each exercise for 30 seconds and resting for 10 seconds, giving yourself 1 minute between sets.

Then do the same for ‘CIRCUIT 2’!

Make sure you remember to warm up and give yourself a stretch afterwards!!!

Enjoy xx

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