Just because we’re all stuck at home doesn’t mean we should skip Workout Wednesday! Fitness coach Helle Hammonds has designed three 30-minute workouts that will definitely make you break a sweat.
With the UK in lockdown for at least the next three weeks due to the coronavirus, we’re only allowed out once a day for exercise. So, it’s time to find some effective home workouts that get our hearts pumping and leave us feeling accomplished and a bit sore the next day.
If you’re up for a challenge, Healthista has started a 30-day home workout program with Helle Hammonds, a renowned fitness and health coach known for her motivational skills and effective routines. Here are some workouts you can try over the next few days:
Start with a short warm-up, followed by these sections with small breaks in between:
1. Routine 1:
– Backward lunges (alternate sides)
– Inch worms
– Shake it out
– Bodyweight squats
– 30 seconds of push-ups (use knees if needed)
– Squat with overhead press (no equipment needed)
– Pike push-ups (or hold a pike position)
– Tricep dips
– Shake it out for 10 seconds
– Repeat three times
2. Routine 2:
– Plank position with feet apart
– Tap one hand on the opposite shoulder and knee (alternate hands)
– Jump in and out, then do a push-up
– Backward lunge with overhead press
– Repeat three times
3. Routine 3:
– Plank jacks
– Plank with alternating arm lifts (weights optional)
– Plank to elbows
– Spidermans (plank knee to elbow)
– Repeat three times
4. Routine 4:
– Two moves for four minutes:
– 20 seconds star jumps (or jumping jacks), then dips to toes
– 20 seconds chest-to-floor burpees with drop downs
– Repeat four times
– Start with a short warm-up:
– Roll shoulders
– Bodyweight squats
– Curtsy lunge
– Backward lunge
– Bodyweight squats
– Curtsy lunge
Then proceed to:
1. Section 1:
– Sumo squat (lift heels for advanced)
– Backward lunge kick (one side)
– Backward lunge (switch sides)
– Shake it out for 10 seconds
– Repeat three times
2. Section 2:
– Narrow-legged jump squats (to wide-legged jump squats)
– Split lunge (one side, raise heels for advanced)
– Split lunge (switch sides, raise heels for advanced)
– Narrow ski jump
– Repeat three times
3. Section 3:
– Backward lunge with knee raise jump (one side, backward lunge for beginners)
– Backward lunge with knee raise jump (switch sides, backward lunge for beginners)
– Body weight squat with two pulses
– Hip thrusts (raise heels for advanced)
– Split lunge squat switch (5 reps each side)
– Jump squats (10 reps, squat without jumping for beginners)
– Burpees (10 reps, half burpee for beginners)
4. Section 4:
– Straight leg walkout
– Straight leg walkout with a jump
– Star jumps
– Backward lunge and kick
– Repeat once more
Abs Focused Section:
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
6. Repeat three times
Finisher:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
4. Repeat three times
Cardio Blast:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. 20 seconds rest
4. Repeat three times
Keep moving with these workouts and let us know how you’re doing by tagging @HealthistaTV on Instagram!
