Just because we’re keeping to ourselves at home doesn’t mean we should skip workout Wednesday. Health and fitness coach Helle Hammonds has put together three intense 30-minute workouts for us.
With the UK now in ‘lockdown’ for at least three weeks due to the coronavirus, we can only go out once a day for exercise or risk a fine. Since jogging around the block several times a day isn’t an option, we need some effective home workouts. These should not only get our hearts pumping but also leave us feeling that good kind of sore the next day.
Healthista has teamed up with fitness and health coach Helle Hammonds to bring you effective, sweat-inducing home workouts. Known for her motivation skills and professional sculpting techniques, Helle’s high-intensity workouts are designed to be quick and effective.
Here are three different routines for you to try. Don’t forget to let us know how it goes by tagging @HealthistaTV on Instagram.
Workout Routine 1:
Start with a short warm-up, then follow these sections with small breaks in between:
1. First Section:
– Backward lunges (switch sides)
– Inch worms
– Shake it out
2. Second Section:
– Bodyweight squats
– 30 seconds of bodyweight push-ups (modify by bringing knees down if needed)
– Squat with an overhead press
– Pike push-ups (or just hold a pike position)
– Tricep dips
– Shake it out for 10 seconds
Repeat this section three times.
3. Third Section:
– Plank position with feet apart
– Shoulder taps and knee taps
– Jump in and jump out, then push-up
– Backward lunges with overhead presses
Repeat this section three times.
4. Fourth Section:
– Plank jacks
– Plank with alternating arm lifts (use weights if available)
– Plank to elbows
– Spidermans (plank with knees to elbows)
Repeat this section three times.
Finisher:
– Do star jumps and dips to toes (or jumping jacks) for 20 seconds, rest for 20 seconds, and repeat four times.
– Chest to floor burpees with drop downs for 20 seconds, rest for 20 seconds, and repeat four times.
Workout Routine 2:
Start with a short warm-up, then follow these sections with small breaks in between:
1. Warm-Up:
– Roll shoulders
– Bodyweight squats
– Curtsy lunge
– Backward lunge
– Bodyweight squats
– Curtsy lunge
2. First Section:
– Sumo squat (lift heels for advanced option)
– Backward lunge kick (one side)
– Backward lunge (switch side)
– Shake it out for 10 seconds
Repeat this section three times.
3. Second Section:
– Narrow legged jump squat x2 to wide legged jump squat x2 (can modify by just squatting without the jump)
– Split lunge (one side, raise heels for advanced option)
– Split lunge (switch side, raise heels for advanced)
– Narrow ski jump
Repeat this section three times.
4. Third Section:
– Backward lunge to one knee raising jump (one side, modify with just backward lunge if needed)
– Backward lunge to one knee raising jump (switch side, modify with just backward lunge if needed)
– Bodyweight squat with two pulses
– Hip thrust (raise heels for advanced)
5. Finisher:
– Split lunge squat switch (5 reps each side)
– Jump squats (10 reps, modify with regular squats if needed)
– Burpees (10 reps, modify with half burpees if needed)
Workout Routine 3:
Start with a short warm-up, then follow these sections with small breaks in between:
1. First Section:
– Straight leg walkout
– Straight leg walkout with a jump
– Star jumps
– Backward lunge and kick
Repeat this section once more.
2. Second Section:
– Tabletop hand to foot reach and tap
– Tabletop leg kicks
– Crunches
– V-sit hold
– Shake it out for 10 seconds
Repeat this section three times.
3. Third Section:
– High pike plank with hip tilts
– Plank
– High plank mountain climbers
Repeat this section three times.
4. Fourth Section:
– Walkout to narrow jump squats x2
– Laying down straight leg raises
– Wide leg jump squats
Repeat this section three times.
– Skaters – 20 seconds
– High knees – 20 seconds
– Rest for 20 seconds
Repeat this cycle three times.
