Christmas home workout

14 December 2015 by
First published: 21 December 2015

If you don’t have time to hit the gym, try this quick workout. It can be done in 20 or 30 minutes, either at home or in your local park. This quick session can easily be fitted in before you head to work, or as soon as you get home in the evening. So there are no excuses!

Circuit 1

This consists of four different exercises. You need to do one set of each exercise with very little rest between them, then repeat for four or five rounds.

Prisoner squats

Do 25 reps for each round

Place your hands on your head, with your feet slightly wider than shoulder width apart. Squat down breaking at your hips and knees and push your knees out so they don’t cave in. Keep your weight between the middle of your foot and heel on both feet. Squeeze your glutes at the top when you squat. Then push back up.

Hollow holds

Hold for 20 to 30 seconds for each round

Lying on your back, raise your arms in line with your ears and lift your legs a couple of inches off the floor. Flatten your lower back and squeeze your abs.

Split squat holds

Hold for 30 seconds on each leg for each round

Place one foot in front of the other in a split squat position. Lower your back knee to the floor till both knees are at a 90-degree angle. Squeeze your glutes and brace your core. Hold the position for 30secs.

Press ups

Do 10 reps for each round

Either perform from the floor or with your hands on an elevated position – using a bench or step. Screw your hands into the floor and keep your elbows tight to your body, squeeze your glutes and brace your core.

Rest for two minutes and then perform circuit 2.

Circuit 2

You need to do one set of each of these exercises with no or little rest, then repeat for four or five rounds.

Walkouts with T rotation

Do 6 reps for each round

Stand up straight then place your hands on the ground and walk them forwards to a press-up position while keeping your legs straight, so you feel a stretch in your hamstrings. Maintain a flat back and rotate onto one hand and hold a ‘T position’, then repeat on other hand. Walk back up to a standing position. That counts as one rep.

Side lunge

Do 15 reps on each leg for each round

Start in a standing position. Step out to the side and bend your hips and knees. Keep your inside leg locked out. Step back to a standing position.

Mountain climbers

Do 30 reps for each round

Get down onto your hands and feet on the floor, then bring one knee up to your chest while keeping your other foot on the floor, keeping your hips and back still. Repeat with your other leg at a fast pace.

Jump squats

Do 10 reps for each round

Follow the same set-up as the prisoner squats, but jump up when your hips and knees lock out. Jump so your feet just leave the ground, but no higher. Land with the weight on the middle of the sole of your feet and keep your knees out.