Posted on February 01, 2017 by Jenny Cromack
The weather is miserable, you don’t want to get outside for a run or venture off the couch for a workout. Well never fear, here is a great body weight home workout which you can do in the comfort of your own home! Before you begin, remember to turn the central heating off for a good 30 minutes before hand, otherwise you are going to SWEAT! Well you’re going to sweat anyway, but make sure the room is nice and cool before you begin.
This body weight home workout is a great fat burner, with the main emphasis on toning the lower body and core.
Warm Up
Perform the following exercises – 15 reps of each, as a circuit three time
- Squats
- Press ups
- Forward Lunge & Rotation (10 e/side)
- Knees high (15 reps each leg)
- Heels to bum (15 reps each leg)
- Star Jumps
Body Weight Home Workout
You are going to repeat each circuit four times, but the circuit will be a drop set. So here are your rep ranges:
Round 1 = 20 reps, round 2 = 16 reps, round 3 = 12 reps, round 4 = 10 reps.
If you have a pair of dumbbells grab them and use them where you can, if not then all exercises are body weight.
Circuit 1
- Squat Jumps
- Sumo Squats
- Press Ups
- Plank – hold 60s, 45s, 30s, 20s
Circuit 2
- Burpees
- Ab Cycles
- Star Jumps
- Close Grip Press Ups
Circuit 3
- Power Lunges
- Alternating Lunges
- Glute Bridges
- Ab Crunch
Cool Down
Complete your workout with stretches focusing on your lower body and upper body, holding each stretch for 30 seconds, include:
- Calf stretch
- Quad stretch
- Hamstring stretch
- Glute stretch
- Chest stretch
- Upper back stretch