Full Body Home Workout ChallengeFebruary 4th, 2017
Many people don’t have the time to go to the gym or the budget for it right now and that’s fine, a workout doesn’t have to be confined to a gym space.
This workout will target your larger muscle groups, work your hamstrings, quads, abs, triceps, delts, chest and glutes.
Between each set have a 30 second to 1 minute break, you wan’t to keep the intensity high. SETS – DO NOT FORGET TO REPEAT YOUR SETS…
I’ve summarised the entire workout that you can screen shot below.
Mountain Climbers (with flannels) – 20 reps, 4 sets
Get used/old towels you don’t mind putting down on laminated or a wooden smooth surface and try these out. Seen first in the video above, you want a small square of towel per foot, get in the press up position, sliding one knee towards your chest keeping that foot pressed on the towel, back to your press up position then bringing the other leg up and alternating.
Pike Slides (with flannels) – 20 reps, 4 sets
So much harder than they look, same before you want two towels, one per foot, get into a press up position, arms straight, slide both your feet as much as you can towards your hands (you most likely won’t go all the way), but you must ensure your legs are as straight as possible.
Hamstring Sliders (with flannels) – 15 reps, 3 sets
Lying on your back with your legs straight and towels under your heels, push your hips up slightly to elevate yourself above the ground, slideÂ both feet towards your glutes, extend then repeat
Hamstring Sliders (with flannels) one foot – 10 reps, 3 sets
Same as above, you’re just focusing on one leg, so one will be sliding whilst the other leg is extended in the air – this is really tough and you’ll find it’s hard to keep your hips up, as long as it’s off the ground you’ll feel the work in your hamstrings.
Toe Taps – 1 minute, 5 sets
There’s no need to buy a stepper, if you have a stool or an object that won’t move (in my case a book lol) you can use this for an intense toe tap cardio workout – you won’t be putting your weight on it (at least you shouldn’t be) so don’t worry about it breaking.
Squat Jumps – 30 reps, 3 sets
Use something around 30 cm in height to provide a good bench mark for how low you want to go, aim to go parallel in your squat and explode up.Â Don’t forget to use your arms to keep balanced and to help explode up.
Tricep Dips – 15 reps, 3 sets
As picturedÂ above, come to the end of your chair and place the palms of your hands on the end of the chair, do your tricep dips either with your legs in a 90 degree angle or straight in front of you. When you have your legs stretched out in front of you, you will feel the burn a lot more as your lower body is not supporting you a much which in turn means your arms are working a lot more to bring your body up.
Press ups – 12 reps, 3 sets
Side Lateral Raises – 50 reps, 2 sets
50 reps WHAT THE HELL MEL!? lol…so I used two cans of beans as my weights, if I did 12 reps of them I’d feel nothing, but by 40 my arms felt like they were falling off, if you don’t have weights at home use tins but UP THOSE REPS, you will feel the burn, I promise you – and it is working your body. Just as in the video, you want to lean over slightly, imagine you’re leading up ever so slightly with your little finger, keep the elbows soft and slightly rounded.
Altogether your home workout should look like this:
- Mountain Climbers (with flannels) – 20 reps, 4 sets
- Pike Slides (with flannels) – 20 reps, 4 sets
- Hamstring Sliders (with flannels) – 15 reps, 3 sets
- Hamstring sliders (with flannels) one foot – 10 reps, 3 sets
- Toe Taps – 1 minute, 5 sets
- Squat Jumps – 30 reps, 3 sets
- Tricep Dips – 15 reps, 3 sets
- Press ups – 12 reps, 3 sets
- Side Lateral Raises – 50 reps, 2 sets