I adapted one of my gym circuits as a home workout and I did actually film myself on my phone to demo it – but I cant download it! So I’m afraid it has to be the ‘paper’ version (though I guess that spares you seeing the flab!).
Suitable for all ages/levels of experience. No special equipment needed (but if you do the high-impact version you DO need proper gym shoes and, if appropriate, a supportive bra). If you have mobility problems, keep whatever you do to a safe level for you – don’t push your boundaries. Make sure you warm up first.
The key thing is COUNTING EACH REP OUT LOUD – because that will fill your head and give you no space to think about what’s going on in the world outside. It’ll give you a mental break as well as help your fitness.
It’s a ‘pyramid’ so you can repeat the circuit, or do it backwards, or do all the exercises in sets of ten – whatever you want to do. (But count the reps, because that’s the mental health boost!)
March on the spot, do circles with your arms (as in lift arm up, twist slightly to look behind as you circle your arm down), do a few knee bends, move your arms around
- 100 jogs (each leg), marches or steps
- 80 star jumps (full range if you’re used to it, step it out if not)
- 60 punches (each arm) – 20 upwards, 20 in front, 20 down
- 40 squats (go as low as you can, but make sure your knees are NOT further forward than your toes) – or if you’re finding the move tough place a chair behind you and sit down and stand up (without using your arms to help you)
- 20 twists (standing – or if you want to sit to do a ‘Russian’ twist, bend your knees with your feet flat on the floor and your knees together, lean backwards slightly, hold a tin or a weight with two hands, and touch the floor with the weight each side)
- 10 bicep curls (don‘t swing your arms – lock your upper arms, start with your arms at 90 degrees to the floor, clench your fists and draw your arm up from the elbow – do it slowly, three seconds up and three seconds down, because it’ll make your muscles work harder)
- hamstring stretch – take a step back with one leg, bend the other knee (make sure it’s not further forward than your toe), both feet flat on the floor and hold (if you can’t feel it in the back of your leg, widen your stance!)
- quad stretch – pull one leg up behind you and hold (should feel along the front of your thighs) – might need to hold on to a chair for balance, and that’s fine
- shoulders – link your hands, turn them 180 degrees out, round your back and drop your head forward, hold
IF YOU DO HAVE A ROPE/STEP/WEIGHTS…
This is the original circuit. Enjoy!
- 120 skips
- 100 star jumps
- 80 punches
- 60 Russian twists with a shoulder press in the middle
- 40 squats
- 20 knee drivers (each leg)
- 10 burpees