It's been almost a month since I stopped taking face to face fitness class. I love to teach, so this time is driving me crazy.
Isolation could be great for some of us - more time to do the things we hadn't gotten around to, learn a new skill or start a fitness journey. It can also be a source of depression and hopelessness. To be honest, I've experienced both.
A great way to combat these two extremes is to exercise. According to Harvard Health, exercise "stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts." See the article here.
With that in mind, I've put together 5 printable no-equipment workouts that you can do from the comfort of your own living room. They all utilise basic movements that you can modify to make easier or harder as you need to!
1. Let's start with a beginner body-weight circuit.
This circuit focuses on basic beginner movements that will work your whole body without launching into crazy advanced exercises. Perfect for all fitness levels.
TIPS!
Beginners: Choose a lower number of reps and focus on performing the exercises properly. Perform 2-3 rounds depending on how you're feeling.
Intermediate: Take on 10 or 15 reps. Focus on your form. Perform 3-5 rounds.
Advanced: Smash out 15 reps. Try to beat your time and get faster each round without sacrificing form.
Modifications:
- Easier: Perform pushups, shoulder taps and plank combo on knees. Do step outs instead of star jumps. Don't go as low for squats and lunges.
- Harder: Advance the exercises - e.g. squat jump, burpees, jumping lunges, shoulder tap jacks, air jacks. You could also add a li
ght weight to some of the exercises e.g. squats, lunges and crunches.
Right click on this image to save to your device!
2. As Many Rounds As Possible
This workout is a great way to push yourself, but is also self paced so you can take it easy if you need to.
The idea of an AMRAP is to complete as many rounds as possible, as the name suggests. Set a timer for 12 minutes. Work through the exercises and reps as many times through as you can in that 12 minutes. Take rests as needed, and work at your own pace.
Beginners: TAKE YOUR TIME. Focus on quality over quantity. Take breaks as you need them, even if you have to do a few repetitions at a time (e.g. 2 pushups, rest, another 2 pushups, rest).
Intermediate/Adanced: Focus on form. Push yourself to get through the rounds as many times as you can. Then try to beat your time at the next exercise sesh!
Modifications:
- Easier: Halve the rep numbers (e.g. 5 reps instead of 10. March out the high knees instead of running them. Do shoulder taps and push-ups on knees. Perform bicycles using just legs.
- Harder: Advance the exercises e.g. squat jump, shoulder tap jacks, burpees, inchworm with a push-up etc.
Right click on this image to save to your device!
3. Legs, Belly, Cardio
Push your limits with this fun workout!
Set an interval timer for 30 second rounds with a 10 second rest for changeover. Do all three exercises in the set, rest 30 seconds then complete next set of exercises.
Beginners: TAKE YOUR TIME. Focus on quality over quantity. Complete 1-3 rounds.
Intermediate/Adanced: Focus on form. Push yourself to up the number of reps you can fit into each 30 second block! Complete 3-5 rounds.
Modifications:
- Easier: Modify the exercise difficulty e.g. perform bicycles using just legs, do regular lunges, march the mountain climbers (or do high knees/marching), step outs instead of star jumps etc.
- Harder: Advance the exercises e.g. squat jump, plank combo, double crunch, air jacks, full burpees.
Right click on this image to save to your device!
4. Accumulator
Let's take it up a notch with the accumulator workout!
Set an interval timer for 30 second rounds with a 30 second rest x 20 rounds. You accumulate exercises each round. Like this:
Round 1: Exercise 1 30 secs, rest 30 secs
Round 2: Exercise 1 30 secs, Exercise 2 30 secs, rest 30 secs
And so on until you reach round 5.
THIS IS A VERY CHALLENGING WORKOUT so take your time and work slow and steady if you're a beginner.
Right click on this image to save to your device!
5. Pyramid
Going up, coming down.
Choose your reps.
Beginners: 5, 8, 10 x 1-2 rounds
Intermediate: 5, 10, 15 x 2-4 rounds
Advanced: 10, 15, 20 x 3-5 rounds
Complete the pyramid by starting at the smallest number of reps. Work through the exercises and then move on to the next highest number of reps. Once you reach the top, work your way down in reps.
e.g. 5, 10, 15, 15, 10, 5.
Complete for your chosen number of rounds.
Modifications:
- Easier: Modify the exercise difficulty e.g. march out the jumpouts, pushups and shoulder taps on knees etc
- Harder: Advance the exercises e.g. burpees, squat jumps, jumping lunges, double crunches, shoulder tap jacks.
I hope you guys enjoy these fun workouts. Let me know if you try any of them!
Stay safe, and hope to see you all soon.
Jaymee.
Comments