With everyone stuck at home, it’s still important to stick to Workout Wednesday. Fitness coach Helle Hammonds has put together three intense 30-minute workouts you can do right in your living room.
Now that the UK is on lockdown due to the coronavirus, we’re only allowed out once a day for exercise, or we risk a fine. So, those plans to sneak out for a jog every few hours? Scrapped. But this means finding effective workouts at home is more important than ever – something to get your heart pumping and leave you feeling the burn the next day.
Ready for a challenge? Healthista has teamed up with Helle Hammonds to bring you a 30-day home workout plan. Helle’s known for her motivational prowess and professional sculpting techniques. These workouts are designed to get results quickly. Try these three routines over the next few days and tag @HealthistaTV on Instagram to show us how you’re doing.
Routine 1
Start with a short warm-up and then move on to these four sections, with small breaks in between:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out for 10 seconds
Next, repeat the following three times:
1. Bodyweight squats
2. 30 seconds of push-ups (on your knees to make it easier)
3. Squat with overhead press (no equipment needed)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Then, repeat the next section three times:
1. Plank position with feet apart
2. Shoulder taps followed by knee taps on both sides
3. Jump in and out, then push-up
4. Backward lunge with overhead press
Finally, repeat the last section three times:
1. Plank jacks
2. Alternating arm lifts in plank (use weights if you can)
3. Plank to elbows
4. Spidermans (plank knee to elbow)
Do two moves over four minutes, 20 seconds each, with 20-second breaks:
1. Star jumps (or jumping jacks) then toe dips
2. Burpees where your chest touches the floor, then drop down
Routine 2
Start with a short warm-up:
1. Shoulder rolls
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
Then, repeat the following three times:
1. Sumo squats (advanced: lift your heels)
2. Backward lunge kicks – one side
3. Backward lunges – switch sides
4. Shake it out for 10 seconds
Next, repeat three times:
1. Two narrow legged jump squats followed by two wide legged jump squats (beginners: no jump)
2. Split lunges – one side (advanced: raise your heels)
3. Split lunges – switch sides (advanced: raise your heels)
4. Narrow ski jumps
Then, repeat three times:
1. Backward lunge to knee raise jump – one side (beginners: just do the lunge)
2. Backward lunge to knee raise jump – switch sides (beginners: just do the lunge)
3. Bodyweight squats with two pulses
4. Hip thrust (advanced: raise your heels)
Finally:
1. Split lunge squat switch – 5 reps each side
2. Jump squats – 10 reps (beginners: no jump)
3. Burpees – 10 reps (beginners: half burpee)
Routine 3
Start with a short warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Then, repeat three times:
1. Tabletop hand to foot tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Next, repeat three times:
1. High pike plank with hip tilts
2. Regular plank
3. High plank side mountain climber
Then, repeat three times:
1. Walkout narrow jump squat – 2 times
2. Laying down straight leg raises
3. Wide leg jump squats
Finally:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. Rest for 20 seconds
Remember, keep active and stay fit during self-isolation. You can do this!
