Do you like working out at home but you’re not sure how to put a good workout together? Try the following full body, intensive, sweaty fitness bonanza of exercises which is guaranteed to get your heartrate up. October is a great month to kick start your run up to Christmas so that you feel confident, strong and healthy for the festive period! Do these exercises regularly throughout the month and see how much stronger you feel at the end as well as seeing how easy it is to build new habits 😊
Perform each exercise once through (1 set) and repeat 3 sets with 2 minutes rest between each set.
Sumo squats x 20 reps
Stand with your feet a little wider than hip-width apart and turn your toes out 45 degrees. Hold your hands together in front of your chest, push your hips back and squat down slowly, keeping your head and chest up and your back straight. Squeeze your glutes and push back up to standing.
Triceps Dips x 20 reps
Sit on a bench, step or low chair (these can also be done on the floor if there is nothing available to use) and place your hands behind you on the edge, keeping your hands close to your bum and your arms straight. Extend your legs away from the bench. Slide your bum off the bench and lower your body by bending your elbows, keeping your head and chest up. Push back up to the start position, making sure not to lock the elbows.
Reverse Lunges x 20 (10 per leg)
Stand with feet shoulder-width apart. Take a large step backwards with your right foot and bend knees to 90 degrees. Lower your body until your right knee is an inch or two from the floor. Push back up to return to the start position. Do 10 reps on one leg, then switch to the other leg.
Push-Ups x 15
Start on all fours with your hands slightly wider than your shoulders and your arms straight. Extend legs so that you are on your hands and toes, making sure to keep your body in a straight line from shoulders to toes. Lower yourself towards the floor and then push back up to the start position. These can be modified to kneeling push-ups. Start in a full push-up and lower the knees to make sure that you are in the correct position)
Side Lunges x 20 (10 per leg)
Stand with feet hip-width apart. Take a large step out to the right side, bending the right knee and keeping the hips back. Push through the right foot to return to the start position. Do 10 reps on one leg, then switch to the other leg.
Plank with forward arm reach x 20 (10 per arm)
Lie face down on the floor with your legs straight and your elbows bent under your shoulders (and close to your body) so that your palms are flat, and your forearms are resting on the floor. Place feet hip-width apart, engage your abs and push up onto your toes. Use your forearms to press yourself away from the floor, and slowly raise one arm out in front of you. Bring that arm back to the floor and repeat with the other arm, alternating for the 20 reps. This can be modified to a kneeling plank with forward arm reach. Start in a plank on your toes and then lower the knees to the floor to make sure that you are in the correct position. Whichever you do, make sure that your body is in a straight line and be careful not to have the hips too high or too low.
Burpees x 15
Stand with your feet hip-width apart and your arms by your side. Lower quickly into a squat and place your hands on the floor in front of you. Jump your feet back into a push-up position (lower your chest to the floor if you want a little extra!) and then jump your feet back into the squat position. Jump up high from this position, land and repeat as fast as possible. These can be modified by stepping back instead of jumping back, and you can also take out the jump at the end of the burpee.
How sweaty are you after that lol? 😊 Try some of our other workouts here:
Look us up at www.wfitness.co.uk to see our fab, friendly, supportive fitness studio and find out how we can help you to achieve your goals on your fitness journey 😊
Caroline & Hannah xx