Just because we’re stuck at home doesn’t mean we can’t stick to Workout Wednesday. Health and fitness coach Helle Hammonds has three intense 30-minute workouts for you to try.
So, it’s official – the coronavirus has put the UK on lockdown for at least three weeks. We can only leave the house once a day for exercise, or we might get fined. So much for jogging around the block every hour!
Now, more than ever, we need home workouts that really get our hearts pumping and leave us just a little bit sore the next day. Ready for a challenge? The Healthista 30-day home workout starts now!
Healthista has teamed up with Helle Hammonds, a renowned fitness coach, to bring you workouts you can do at home. They’re intense and effective, saving you time while still delivering results. Helle is known for her motivational skills and professional sculpting techniques.
Try these three workouts over the next few days. Share your progress by tagging @HealthistaTV on Instagram.
First Routine:
Start with a short warm-up, then move through these four sections with small breaks in between.
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out for 10 seconds
Do this sequence three times:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (drop to your knees if necessary)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or just hold the pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Next, repeat three times:
1. Plank with feet apart
2. Tap one shoulder, then tap the opposite knee (alternating hands)
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Finish with:
1. Plank jacks
2. Plank and lift alternating arms (use weights if you have them)
3. Plank to elbows
4. Spidermans (plank with knee to elbow)
Second Routine:
Start with a short warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Bodyweight squats
6. Curtsy lunges
Now, move through these sections, repeating each three times:
1. Sumo squat (lift heels for a challenge)
2. Backward lunge kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
Next up, repeat three times:
1. Narrow to wide-legged jump squats (or just squats if you’re a beginner)
2. Split lunge (one side, lift heels for a challenge)
3. Split lunge (switch sides, lift heels for a challenge)
4. Narrow ski jump
Finally, do these moves, repeating each three times:
1. Backward lunge to knee jump (one side, or just backward lunges for beginners)
2. Backward lunge to knee jump (switch sides, or just backward lunges for beginners)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for a challenge)
Wrap up with:
1. Split lunge squat switch (5 reps each side)
2. Jump squat (10 reps, or just squat if you’re a beginner)
3. Burpee (10 reps, or half burpee if you’re a beginner)
Third Routine:
Begin 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, do these sections, repeating each three times:
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
Next, repeat three times:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Continue with these, repeating three times:
1. Walkout narrow to jump squat (2 reps)
2. Straight leg raises lying down
3. Wide leg jump squats
Finish with:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest (20 seconds)
Repeat this sequence three times to complete your workout.
