Just because we’re all stuck at home, it doesn’t mean we can skip Workout Wednesday. Fitness coach Helle Hammonds has put together three intense 30-minute workouts to keep you active.
The UK is in lockdown for the next three weeks due to coronavirus, which means we can’t leave the house more than once a day for exercise. So, jogging every other hour to get some fresh air is out. Now, more than ever, we need effective home workouts that get our hearts pumping and make us a bit sore the next day.
Healthista has kicked off a 30-day home workout challenge with Helle Hammonds, who is well-known for her motivational skills and effective fitness routines. Try these three workouts over the next few days and share your experience by tagging @HealthistaTV on Instagram.
Here’s the first workout plan, which starts with a short warm-up followed by four sections with small breaks in between:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
4. Body weight squats
5. 30 seconds of push-ups (you can modify by lowering your knees)
6. Squat and overhead press (no equipment needed)
7. Pike push-ups (or just hold a pike position)
8. Tricep dips
9. Shake it out for 10 seconds
Repeat this circuit three times.
In the second workout:
1. Plank position with feet apart
2. Shoulder taps, followed by knee taps
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Repeat this circuit three times.
For the third section:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you can)
3. Plank to elbows
4. Spidermans (plank with knees to elbows)
Repeat this circuit three times.
Then, do the following for four minutes: 20 seconds per move, followed by 20 seconds rest, and repeat four times:
1. Star jumps, then dips to toes or jumping jacks
2. Chest-to-floor burpees with drop-downs
The second workout plan also starts with a short warm-up:
1. Shoulder rolls
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
Followed by three circuits with different exercises:
1. Sumo squats (advanced: lift your heels)
2. Backward lunge kick on one side
3. Backward lunge on the other side
4. Shake it out for 10 seconds
Repeat this circuit three times.
For the next circuit:
1. Narrow legged jump squats x2, then wide legged jump squats x2 (beginner: do it without jumping)
2. Split lunge on one side (advanced: lift your heels)
3. Split lunge on the other side (advanced: lift your heels)
4. Narrow ski jump
Repeat three times.
Next up:
1. Backward lunge to knee-raising jump on one side (beginner: just do the lunge)
2. Backward lunge to knee-raising jump on the other side (beginner: just do the lunge)
3. Body weight squats with two pulses
4. Hip thrusts (advanced: lift your heels)
Then:
1. Split lunge squat switch from side to side (5 reps each)
2. Jump squats (10 reps, beginner: no jump)
3. Burpees (10 reps, beginner: half burpees)
The third workout plan features:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Then:
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
Repeat three times.
Follow up with:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times.
For the next set:
1. Walkout to narrow jump squats x2
2. Laying straight leg raises
3. Wide leg jump squats
Repeat three times.
Finally, finish with a high-energy move:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest for 20 seconds
Repeat three times.
