With repeated lockdowns and rule changes every few weeks it is close to impossible to establish any sort of routine.
The children are off school, and your routine has changed entirely from a week ago, gyms are closed.
This is where most people miss frequent training and whatever you aren’t going to use over the next 6 weeks, you are sure to lose.
When you come back you will feel tired, sluggish, and right back at square one.
It doesn’t have to be that way.
We have a workout that can be done with no equipment 2x per week for 30 minutes that will at least maintain any progress you have made in the gym this year.
You can even pack this and take it with you on holiday if you are enthusiastic enough and do it a couple of times a week whilst you are away to keep things ticking over.
The next 6 weeks are probably about not making an awful lot of progress with your fitness, but it can be about not losing ground on the work you have put in so far, for just 30 minutes 2 times per week.
Here is how.
This workout contains
- 5 Warm-Up movements (5 minutes)
- 6 Exercise Bodyweight Circuit (15 minutes)
- 1 Conditioning Exercise (4 minutes)
- 4 Cooldown 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 lost 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.
We recommend this in the morning 2-4 times per week and then get on with your day.
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