Home/Workouts/Body weight Workout

Body weight Workout

Today’s 30 minute workout is designed to be an overall body weight circuit.

First let’s start with a 6 minute warm up: 

  • Jog on spot – for 20 seconds
  • Shadow boxing – shoulder height – for 20 seconds
  • Shadow boxing – above head – for 20 seconds
  • Arm circles – forward – for 20 seconds
  • Arm circles – backward – for 20 seconds
  • High knees – for 20 seconds

And repeat once again.

Now that you’re nicely warmed up, let’s begin:

  • Star jumps  – for 30 seconds then rest for 30 seconds
  • Squats – for 30 seconds then rest for 30 seconds
  • Press ups – for 30 seconds then rest for 30 seconds
  • Front plank – for 30 seconds then rest for 30 seconds
  • Side plank (Hold) – for 30 seconds then rest for 30 seconds
  • Side plank (Hold) – for 30 seconds then rest for 30 seconds

And repeat all exercises again 3 times.

Finish with an overall body stretch. 

Star Jumps2020-04-20T16:46:57+01:00

To do a star jump (or jumping jack), stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.

Squats2020-04-20T16:48:17+01:00

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they’re nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Side Plank2020-04-21T18:29:47+01:00

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 30 seconds.  If you are new to exercise or need an easier version, perform the side plank with your knees on the floor and place your free hand on the hip. Repeat the exercise on the other side.

Press Ups2020-04-20T21:46:15+01:00

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it’s 5cm above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Front Plank2020-04-21T18:40:24+01:00

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 30 seconds. If you are new to exercise or need an easier version, perform the plank with your knees on the floor.

2020-04-20T22:32:01+01:00
Go to Top