With summer finally here, the last thing on your agenda would be to stay cooped up in your house…but let’s be honest, it’s also harder for some to make that trip to the gym when patio season is in full swing!
This is a where a quick 30min in-home workout can really help keep you in check and help combat the wrath of endless cocktails and burgers.
Warm-up:
5min skip, march, jog on the spot, step-ups, etc (gradual increase from lightàmoderate intensity)
Workout:
Component 1: Weight Circuit
Push-up with leg lifts x 6-10 reps (6-8 for beginners; 8-10 for advanced)
Beginner:
- Perform push-ups from knees, with toes placed on stool (or other elevated surface such as a step)
- Push-up until arms are extended; extend knees and raise one leg (approximately 6”) then lower it; raise other leg then lower it
- Lower knees back onto mat and lower upper body
- Repeat
Advanced:
- Perform push-up from toes (standard form)
- Push-up until arms are extended; raise one leg (approximately 6”) then lower it; raise other leg then lower it
- Lower upper body to mat
- Repeat
Immediately proceed to bent-over row → power clean → push-press x 6-10 reps
Beginner:
- Perform without external load (just body weight)
- Perform a stiff-leg bent-over row
- Go straight into a power clean (similar to a frog squat with a reverse grip bicep curl) in order to have your torso erect and your lower body in a squat position
- As you extend at the knees and hips, press you arms up over your head
- Repeat
Advanced:
- Same as beginner, but use dumbbells
- Rest as long as you need then go back to the push-up with leg lifts
- Perform as many rounds as you can in 15 minutes and record your results
- Select a load/weight that is challenging, but light enough that you can last 15mins
Progressions:
- Week 1: For each workout in week one, try to get at least an extra round done (reduce rest time between sets)
- Week 2: Increase the number of reps (working up to 10) and then work on increasing the total rounds performed each workout
- Week 3: Increase the weight (by 2-5 pounds) and then work on increasing the total rounds performed each workout
- Week 4 onwards: Continue to increase intensity by reducing rest time, increasing reps (max 20), and finally increasing the load
Component 2: Interval Style Cardio
Choose any practical form of cardio (skip, run, elliptical, steps, stationary cycle, etc) and perform 15mins of interval style cardio training
Progressions:
- Week 1: 60 seconds of intense work, 120 seconds of recovery (50-70% VO2max) for five rounds
- Week 2: 60 seconds of work, 105 seconds of recovery. Repeat until the 15 minutes are up
- Week 3: 60 seconds of work, 90 seconds of recovery. Perform six rounds in 15 minutes
- Week 4: 60 seconds of work, 75 seconds of recovery. Repeat until the 15 minutes are up
Cool-Down and Stretch:
5-10min gradual low intensity cardio cool-down followed by total body stretch routine.
This workout is not for the faint of heart! You will be gasping for breath and sweating bullets…stay hydrated and listen to your body. It’s best to start slow to familiarize yourself with the routine as 15min is a long time when exercising at a high intensity. Have a water bottle on hand and take extra rest when needed. Once you are familiarized with the program, then push hard and see what you can do.
Enjoy!!
