Just because we’re stuck at home in self-isolation doesn’t mean we can skip Workout Wednesday. Fitness coach Helle Hammonds is here with three intense workouts you can complete in just 30 minutes.
With the UK on lockdown due to the coronavirus, many of us are feeling the restriction of not being able to leave the house more than once a day for exercise. This means we need effective home workouts that get our heart rate up and leave us feeling the burn the next day.
Healthista has teamed up with Helle Hammonds to bring you a 30-day home workout challenge. Helle is known for her motivational skills and expert training techniques. Follow these three workouts over the next few days and share your progress by tagging @HealthistaTV on Instagram.
Each routine begins with a short warm-up followed by four sections with small breaks in between.
Workout 1:
– Backward lunges (alternating sides)
– Inch worms
– Shake it out
– Bodyweight squats
– 30 seconds of push-ups (on knees to make it easier)
– Squat and overhead press
– Pike push-ups (or hold a pike position)
– Tricep dips
– Shake it out for 10 seconds
Repeat three times
Finish with:
1. Plank position with feet apart
2. Shoulder taps and knee taps
3. Jump in, jump out, then push up
4. Backward lunge with overhead press
Repeat three times
Workout 2:
– Plank jacks
– Plank lifts (alternating arms, use weights if possible)
– Plank to elbows
– Spidermans (plank knees to elbows)
Repeat three times
Continue with two moves for four minutes, 20 seconds per move followed by 20 seconds rest, repeat four times:
1. Star jumps then dips to toes (jumping jacks)
2. Chest to floor burpees with drop downs
Workout 3:
Start with a short warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Move on to:
1. Sumo squat (Advanced: lift heels)
2. Backward lunge kick (one side)
3. Backward lunge (change side)
4. Shake it out for 10 seconds
Repeat three times
Follow with:
1. Narrow leg jump squat x2 to wide leg jump squat x2 (Beginner: no jump)
2. Split lunge (one side, Advanced: raise heels)
3. Split lunge (change side, Advanced: raise heels)
4. Narrow ski jump
Repeat three times
Finish with:
1. Backward lunge to one knee-raising jump (one side, Beginner: backward lunge only)
2. Backward lunge to one knee-raising jump (change side, Beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (Advanced: raise heels)
5. Split lunge squat switch (5 reps each side)
6. Jump squat (10 reps, Beginner: no jump)
7. Burpee (10 reps, Beginner: half burpee)
Final routine:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Core focus:
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat three times
Plank series:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
Jump series:
1. Walkout narrow – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times
Cardio blast:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times
Stay active and challenge yourself with these effective home workouts, and let’s get through this lockdown together, staying fit and healthy!
