Even though we’re all stuck at home in self-isolation, it’s still Workout Wednesday! Health and fitness coach Helle Hammonds is here with three intense 30-minute workouts you can do right in your living room.
With the UK in lockdown due to the coronavirus, we can only leave the house once a day for exercise, or we risk getting fined. So, we need some powerful home workouts to keep us active, sweaty, and just a bit sore the next day.
Up for a challenge? Healthista’s 30-day home workout challenge kicks off today. Special guest Helle Hammonds, known for her motivational skills and effective sculpting techniques, has put together some high-intensity workouts that fit perfectly into your schedule.
Try these three workouts over the next few days and share your progress with us on Instagram @HealthistaTV using SweatThirty.
Workout 1:
Start with a quick warm-up, followed by four sections with small breaks in between.
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Section 2:
1. Body weight squats
2. 30 seconds of body weight push-ups (knee down for an easier option)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or just hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat this section three times.
Section 3:
1. Plank position with feet apart
2. Shoulder taps followed by knee taps
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Repeat this section three times.
Section 4:
1. Plank jacks
2. Plank lifts (alternating arms, use weights if possible)
3. Plank to elbows
4. Spidermans (bring knees to elbows in plank position)
Repeat this section three times.
Finish with two moves for four minutes, 20 seconds each, followed by 20 seconds rest, repeated four times:
1. Star jumps to dips (or jumping jacks)
2. Chest-to-floor burpees with drop-downs
Workout 2:
Begin with a short warm-up.
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Repeat body weight squats and curtsy lunge
Section 1:
1. Sumo squat (lift heels for an advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
Repeat this section three times.
Section 2:
1. Narrow legged jump squats x2 to wide legged jump squats x2 (no jumping for beginners)
2. Split lunge (one side, lift heels for advanced)
3. Split lunge (switch sides, lift heels for advanced)
4. Narrow ski jump
Repeat this section three times.
Section 3:
1. Backward lunge to knee raising jump (one side, backward lunge only for beginners)
2. Backward lunge to knee raising jump (switch sides, backward lunge only for beginners)
3. Body weight squat with two pulses
4. Hip thrust (lift heels for an advanced option)
Section 4:
1. Split lunge squat switch (5 reps each side)
2. Jump squats (10 reps, squat without jumping for beginners)
3. Burpees (10 reps, half burpees for beginners)
Workout 3:
Start with a short warm-up.
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more.
Section 1:
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat this section three times.
Section 2:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat this section three times.
Section 3:
1. Walkout narrow to jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat this section three times.
Section 4:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest for 20 seconds
Repeat this section three times.
