Just because we’re all in self-isolation doesn’t mean we should skip Workout Wednesday. Health and fitness coach Helle Hammonds has put together three 30-minute workouts to get your heart pumping and leave you a bit sore the next day.
With the coronavirus causing the UK to go into lockdown for at least three weeks, we can’t leave our homes more than once a day for exercise, so home workouts are more essential than ever. Thankfully, Healthista has teamed up with Helle Hammonds, who’s known for her motivating and effective fitness routines.
These high-intensity workouts are designed to be time-efficient and effective. Here’s a breakdown of what you can do over the next few days. And don’t forget to tag @HealthistaTV on Instagram doing your workouts!
First Workout:
Start with a short warm-up:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out for ten seconds
Then, follow this structure and repeat three times:
1. Bodyweight squats
2. 30 seconds of push-ups (you can do these on your knees to make it easier)
3. Squat with an overhead press, no equipment needed
4. Pike push-ups or simply hold a pike position
5. Tricep dips
6. Shake it out for ten seconds
Next, repeat the following three times:
1. Plank with feet apart
2. Shoulder taps and knee taps
3. Jump in, jump out, then push up
4. Backward lunges with overhead presses
Finally:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you have them)
3. Plank to elbows
4. Spidermans (plank, bringing knees to elbows)
Do these two moves for four minutes, 20 seconds per move followed by a 20-second rest, and repeat four times:
1. Star jumps then dips to toes
2. Chest-to-floor burpees
Second Workout:
Begin with a short warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
Then, follow this routine and repeat three times:
1. Sumo squat (lift heels for an advanced option)
2. Backward lunge with a kick (alternate sides)
3. Shake it out for ten seconds
Next, do this circuit and repeat three times:
1. Narrow to wide leg jump squats (beginner option: no jump)
2. Split lunge (raise heels for an advanced option, alternate sides)
3. Narrow ski jumps
Finally:
1. Backward lunge to one knee raising jump (beginner option: backward lunge only, alternate sides)
2. Bodyweight squats with two pulses
3. Hip thrusts (lift heels for an advanced option)
4. Split lunge squat switch, 5 reps each side
5. Jump squats, 10 reps (beginner option: no jump)
6. Burpees, 10 reps (beginner option: half burpees)
Third Workout:
Warm-up with:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat five exercises twice:
1. Tabletop hand-to-foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
Then, repeat these movements three times:
1. High plank with hip tilts
2. Plank
3. High plank side mountain climbers
Finish with:
1. Walkout narrow to jump squats
2. Laying straight leg raises
3. Wide leg jump squats
For a high-intensity finisher, do the following three times, 20 seconds each with as 20-second rest:
1. Skaters
2. High knees
By sticking to these routines, you’ll be staying active and healthy, even during self-isolation. Enjoy your workouts and stay fit!
