Home Workout Programme

Christmas has been and gone, and the new year is in full swing. I’ve noticed this year, that there hasn’t been a massive rush of January resolutions at my gym. There has however been alot of people asking about home workouts, and how to loose weight without a gym. This evenings post is for those who don’t have access to a gym, but want to loose weight this year! This workout can be done  anywhere, with very little equipment.

Workout 1 – Upper Body and CV

  1. Star Jumps
  2. Decline Press Ups (feet on bed/chair)
  3. Towel Row
  4. Weighted Jackknifes
  5. Squat Thrusts
  6. Luggage Curls
  7. Walking Plank

Workout one consists of upper-body and cardio work. Decline press ups are done with the feet on a raised surface, such as a bed or a chair and the hands on the floor. The towel row is done by wrapping a towel around an object, leaning away from it and rowing your body towards the object. The key point here is to make sure the object doesn’t move! Weighted jackknifes are the same as a normal jackknife, but holding an object above the head during the exercise. Lastly luggage curls are bicep curls, but using a bag instead of a barbell. To make it harder you simply fill the bag. Each station should take 30 seconds and you should aim to have as little rest in between exercises as possible. Repeat til you reach the 20 minute mark.

Workout 2 – CV

As fast as possible:

  1. Star Jumps
  2. High Knees Run
  3. Burpees
  4. Side Steps
  1. Mountain Climbers
  2. Heel Flicks
  3. Wall Sprints
  4. Spotty Dogs
  1. Burpees
  2. Fast Step Ups
  3. Stationary Sprint
  4. Squat Thrusts

Workout 2 is all cardio based. There is 4 exercises per circuit and they should all be done to maxium effort for 45 seconds. There should be no rest between exercises but a little rest between circuits.

Workout 3 – Lower Body and CV

  1. Box Jumps (bed/chair)
  2. Over Head Squat (weighted bag)
  3. High Knees Run
  4. Calf Raises
  5. Weighted Scissor Jumps (weighted bag)
  6. Star Jumps
  7. Lateral Lunge

Workout three is based on lower body and cardio. Box jumps are performed by squatting down to 90 degrees and exploding up on to a raised surface (bed or chair). Overhead squats are done with a weighted bag that is held overhead during the movement. Weighted lunges are done by hugging a bag in a bicep curl position and kept like this throughout the movement. Each station should take 30 seconds and you should aim to have as little rest in between exercises as possible. Repeat til you reach the 20 minute mark.

All of these workouts are designed to be done in a variety of different environments, from your home to a hotel room. They work all the major muscles and will help you burn some extra calories.