It’s incredible how quickly so many gyms and studios have managed to shift their offering online during the COVID-19 pandemic. It has made at-home workouts so much easier during this period of isolation. And while I know bootcamps and group gatherings are beginning to open back up (across parts of Australia at least), I think there’s a fair portion of the population (me included) who are going to be stepping verrrrrry cautiously and watching closely for a potential spike in cases over the next few weeks at least.
So while we’re still staying close to home, I’ve pulled together eight at-home workouts using the same eight bodyweight exercises – they’re simple enough to commit to memory (or you could take a quick pic to reference whenever necessary). Plus each at-home workout is 25 minutes or less, making it easier for you to squeeze throughout your day.
Part one contains the first four workouts; part two will be coming at you soon. I hope this helps you to stay fit, healthy and sane during these crazy times (that are, thankfully, starting to get a little less crazy).
Give me a shout if you’ve got any questions.
In good health,
Jess xx
THE EXERCISES
1. SQUATS 2. PUSH UPS 3. BURPEES 4. LUNGES 5. BICYCLE ABS 6. BRIDGE 7. HIGH KNEES 8. PLANK ROW
WORKOUT 1:
20 minute pyramid workout
Start at the base of the pyramid (yikes, that’s the hard bit) with the longest work sections, and work your way up to finish with just 15-second work sections. Winning! I’d start with 15 seconds rest between exercises, and 30 seconds between sets, but it’s up to you!
set 1: 60 secs work set 2: 45 secs work set 3: 30 secs work set 4: 15 secs work
The exercises
High knees
Squats
Push ups
Bicycle
Burpee
WORKOUT 2:
25-minute AMRAP
AMRAP stands for As Many Rounds as Possible and it’s one of my fave ways to work out alone, because there’s no slacking off! As the name suggests, you want to complete as many rounds as possible in 25 minutes.
The exercises
30 squats
15 push ups
15 burpees
10 plank rows (per arm)
10 lunges (per leg)
50 bicycle
WORKOUT 3:
7-minute high intensity workout
Go hard or go home with this one. There’s just one set (although you’re welcome to repeat it as many times as you can handle). Perfect for those short breaks between meetings.
set 1: 40 seconds work : 10 seconds rest
The exercises
Bridge
High knees
Plank row
Squats
Push ups
Bicycle
Burpees
Lunges
WORKOUT 4:
15-minute simple circuit
It doesn’t get much more simple than this. Five well-know exercises, three short sets.
All sets: 45 seconds work | 15 seconds rest
The exercises
Squats
Push ups
Burpees
Lunges
Bicycle
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