Even though we’re all stuck at home, we’re not forgetting that it’s workout Wednesday. Health and fitness coach Helle Hammonds has three intense workouts that you can do in just 30 minutes.
With the COVID-19 situation, the UK is under lockdown for at least three weeks, meaning we can only leave our homes once a day for exercise, or face a fine. So, instead of multiple jogs around the block, we need effective home workouts that get our heart rates up and leave us feeling a bit sore the next day.
Healthista has brought in Helle Hammonds to guide us through these home workouts. Known for her motivational skills and professional sculpting techniques, Helle’s routines are efficient and high-intensity.
Try these three workouts in the coming days and share your progress by tagging @HealthistaTV on Instagram.
Here’s one routine to follow, which begins with a warm-up and includes four different sections with short rests in between:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out
Then, perform:
1. Bodyweight squats
2. 30 seconds of push-ups (knees down if needed)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times.
Next set:
1. Plank position with feet apart
2. Tap one hand on the shoulder, then knee, and repeat with both hands
3. Jump in and out, then push up
4. Backward lunge with overhead presses
Repeat three times.
Then:
1. Plank jacks
2. Plank and lift alternating arms (add weights if possible)
3. Plank to elbows
4. Spidermans (plank, knees to elbows)
Repeat three times.
Finish with:
1. Star jumps, then dips to toes (or jumping jacks)
2. Chest to floor burpees with drop downs
In another routine, start with a warm-up that includes:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats again
6. Curtsy lunge again
Then, perform:
1. Sumo squat (lift heels for an advanced option)
2. Backward lunge kick – one side
3. Backward lunge – switch sides
4. Shake it out for 10 seconds
Repeat three times.
Next set involves:
1. Narrow legged jump squat (two reps) to wide legged jump squat (two reps) – beginners can do it without jumping
2. Split lunge – one side (advanced can raise heels)
3. Split lunge – switch sides (advanced can raise heels)
4. Narrow ski jump
Repeat three times.
Follow with:
1. Backward lunge to one knee raising jump – one side (beginners just do backward lunge)
2. Backward lunge to one knee raising jump – switch sides (beginners just do backward lunge)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced can raise heels)
Finally:
1. Split lunge squat switch – 5 reps each side
2. Jump squat – 10 reps (beginners can squat without jumping)
3. Burpee – 10 reps (beginners do half burpees)
For a different routine, start with:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Then:
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat three times.
Next, do:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times.
Follow with:
1. Walkout narrow – jump squat twice
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times.
Finish with:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. Rest for 20 seconds
Repeat three times.
