Home Workout

So we understand some of you don’t have access to the gym, or prefer to workout at home, so we thought we would post a couple of workouts for you to do in the comfort of your own home. You need a large space within your home.

Beginner Workout

20 Bodyweight Squats – 3 Sets – 60/90 seconds rest

20 Second Plank Hold – 3 Sets – 60/90 seconds rest

10 Press Ups (Kneeling or full depending on ability) 3 Sets – 60/90 seconds rest

20 Seconds jogging on the spot 3 Sets – 60 seconds rest

15 Star Jumps -3 Sets – 60 seconds rest

10 Alternate Lunges Each Leg – 3 Sets – 60/90 seconds rest

Intermediate Workout

20 Squat Jumps – 4 Sets – 60 seconds rest

15 full / kneeling press ups – 4 Sets – 60seconds rest

20 Mountain climbers each leg  – 4 Sets – 60 seconds rest

10 Alt Jump Lunges Each Leg – 4 Sets – 60 seconds rest

Butterfly Sit Ups Maximum Reps – 4 Sets – 60 seconds rest

12 Burpee’s – 4 Sets – 60 seconds rest

Plank Maximum Time – 4 Sets – 60 seconds rest

Advanced Tabata Workout

This workout is done to a timer, not to reps. Tabata = 8 sets of 20 seconds work, with 10 seconds rest inbetween. Start your clock and keep it running, it should end on 3 mins 50 seconds once all 8 rounds are up. Just one round of Tabata on each exercise, this routine should take around 25-30 mins. Exercises are as follows…..

Jump Squats

Planks

Burpee’s

Mountain Climbers

Ab Crunches

Narrow Jump Squats

Press Ups

Burpee’s (yes we have thrown them in there twice)

Hope you enjoy, please choose the correct level for you.

Team ‘On The Go Nutrition’