Even though we’re stuck at home in self-isolation, it’s still important to remember our workout routines, especially on Workout Wednesday. Health and fitness coach Helle Hammonds has created three intense, 30-minute workouts that you can do right at home.
Given the ongoing situation with the coronavirus, the UK has officially entered a three-week lockdown. We’re only allowed to leave our homes once a day for exercise, otherwise, we risk getting fined. This means our usual jogging plans are out, and we need effective home workouts now more than ever.
Healthista has teamed up with Helle Hammonds, a fitness coach known for her motivational and sculpting techniques, to bring you efficient, high-intensity workouts. These exercises are designed to get your heart racing and leave you feeling the burn the next day.
The workout routine starts with a quick warm-up, followed by different sections with short rests in between.
Workout 1:
Warm-Up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Bodyweight squats
6. Curtsy lunges
Main Workout:
1. Sumo squat (lift heels for advanced)
2. Backward lunge kick – one side
3. Backward lunge – other side
4. Shake out for 10 seconds
(Repeat three times)
1. Narrow leg jump squat x2 to wide leg jump squat x2 (no jump for beginners)
2. Split lunge – one side (raise heels for advanced)
3. Split lunge – other side (raise heels for advanced)
4. Narrow ski jump
(Repeat three times)
1. Backward lunge to knee raising jump – one side (just lunge for beginners)
2. Backward lunge to knee raising jump – other side (just lunge for beginners)
3. Bodyweight squat with two pulses
4. Hip thrust (raise heels for advanced)
(Repeat three times)
1. Split lunge squat switch – 5 reps each side
2. Jump squat – 10 reps (just squat for beginners)
3. Burpee – 10 reps (half burpee for beginners)
Workout 2:
Warm-Up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
(Repeat once more)
Main Workout:
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake out for 10 seconds
(Repeat three times)
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
(Repeat three times)
1. Walkout narrow – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
(Repeat three times)
Workout 3:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out
4. Bodyweight squats
5. 30-second bodyweight push-ups (knees down for easier option)
6. Squat and overhead press
7. Pike push-ups (hold pike position if needed)
8. Tricep dips
9. Shake it out for 10 seconds
(Repeat three times)
1. Plank position with feet apart
2. Hand to shoulder tap, then hand to knee tap
3. Jump in and jump out, then push up
4. Backward lunge with overhead presses
(Repeat three times)
1. Plank jacks
2. Plank and lift alternating arms (use weights if possible)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
(Repeat three times)
Quick Intervals:
1. Star jumps, then dips to toes (or jumping jacks)
2. Chest to floor burpees with drop downs
(Do each move for 20 seconds, followed by 20 seconds rest. Repeat four times)
Remember to share your progress on Instagram by tagging @HealthistaTV. Happy sweating!
