Keeping Fit At Home – Part 2
The fitter we keep our body, the more blood and energy flows throughout it, stimulating our skin to be at its best. Continuing our Keeping Fit At Home series (you can read Part 1 here), crank up the intensity of your home workout with this 5-minute circuit to add to your existing routine. It is essential your body is warmed up and stretched out before beginning these exercises!
1-Minute of Burpees
Also known as squat thrusts, burpees are a fast and super-effective fat-burning exercise that work the entire body.
- Start by standing up straight with your back straightened and legs facing forward.
- Immediately squat down on the spot, with your hands touching the floor.
- Using your hands, arms and upper body, stretch out both legs whilst on the floor and lift your body into a push-up position.
- Then immediately return to your squat position.
- Finally jump up back into your original standing position.
- Rest for a few seconds and then repeat.
Try to do as many burpees as you can within 60 seconds, keeping track of how many you complete each time. You’ll find you’ll be able to do more each session!
Planks, Push Ups and Donkey Kicks
This exercise is a 3-in-one, in that it works your core, upper body and lower body, making it the perfect body toning routine.
- Begin the exercise by lying flat on the ground.
- Plank: Resting your arms palms-forward, lift your upper body off the ground with your elbows locked at a 90-degree angle. Stretch your legs out, so your body is solely supported by your lower arms flat on the ground. Hold this stretch position for 15 seconds.
- Push-Ups: Immediately after the plank, keep your legs stretched out and extend your arms into a push-up position, keeping your arms a body-width apart. Now do 30 seconds of push-ups, keeping track of how many you do. A good push-up is when your face comes down to just off-the-floor, whilst keeping your hands in the same position. It takes time to perfect, so slow and steady to begin with.
- Donkey Kicks: Finally, bring your knees in from their stretched out position, and then begin to kick each leg out backwards (one at a time) for 30 seconds.
- Rest for 30 seconds.
Whilst not a traditional exercise, wall sitting is a great way to work the quadricep muscles, whilst cooling down from an intense circuit.
- With your feet flat on the ground, lean your back against a firm wall. Your feet should have approximately 2 feet distance from the wall (or less if you are of shorter height).
- Slide your body down the wall (using your arms for additional support) until your legs are bent at a 90-degree angle.
- Hold this position for 20 seconds, before standing back up straight.
- Repeat this exercise 3 times.
Don’t forget to let us know how you get on with these exercises over on our Facebook page!