So it is the end of the holiday season and over the last 6 weeks, your time actually got more limited to workout.
Maybe the children are going back to school, you have been away and your routine has changed entirely from a few weeks ago.
This is where most people take a holiday from frequent training until September. Well, September is fast approaching and whatever you haven’t used over the last 6 weeks you may have lost.
When you come back in September you will feel tired, sluggish, and right back at square one.
Fear not, It doesn’t have to be that way.
We have a workout that can be done to get you right back on track so that you can start again in September with some momentum and not feel like you are starting all over again.
This September Restart workout can be done with no equipment 2x per week for 30 minutes that will at least get you back into gear for your gym workouts.
If you are going away this week, you can even pack this and take it with you on holiday if you are enthusiastic enough and do it a couple of times during the week whilst you are away to keep things ticking over.
Here is how.
This workout contains
- 5 Warm Up movements (5 minutes)
- 6 Exercise Bodyweight Circuit (15 minutes)
- 1 Conditioning Exercise (4 minutes)
- 4 cool down movements (5 minutes)
Do 6 slow/smooth movements of each of the warm-up exercises to prepare for the main set
Low Back Rotation
Do the following in a circuit, one after the other 10-15 reps of everything depending on your enthusiasm and rest for 90 seconds before running through the entire list again.
Complete 3 circuits
To make this easier: do on/off a seat
To make this harder: do jump squats
To make this easier: do the pushups against a table
To make this harder: raise the feet on a seat
To make this harder: do 1 leg at a time
To make this easier: keep the feet in one spot and hold onto something to help balance
To make this harder: do jump lunges switching legs (very hard)
Plank (30 seconds)
To make this easier: go on your knees
To make this harder: alternate reaching the arms in front of you whilst staying in the plank position
Set a running clock and complete 8 lots of 30 seconds of exercise with 10 seconds of rest.
To make this easier: do jumping jacks
To make this harder: do squat thrusts
Repeat the first 4 warm-up exercises but this time hold each one for 20 seconds each.
We recommend this in the morning 2 times per week and then get on with your day.
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