A workout routine which targets the total body without the need for any free weights. Our rep ranges are in place to keep the workout efficient but you should change this to suit your needs.
Repeat 30 secs x 5
Shadow boxing is a great form of cardiovascular endurance training. You can burn a lot of calories and workout the majority of your muscles. You can use your own reflection in a mirror to practice.
Repeat 15 reps x 3
Squats are great for strengthening your legs and core. Keeping your back straight, bend your knee’s down making sure your feet stay flat on the ground and stop once your thighs are parallel with the floor.
Repeat 15 reps x 3
Press ups are great for the upper body and core. Keeping your arms in line with your shoulders slowly descend and push back upwards. Try and vary the position of your hands to target different muscle activation.
Repeat 20 secs x 4
Great for your lower back and core. Get into a press up position and hold. Proceed to bring one knee at a time to your hands in quick succession and repeat for the required rep range or time.
Repeat 10 reps x 4
Great for the quadriceps, glutes and stability. Keep your back straight and lunge forward with one leg so that your thigh is parallel to the floor. Try not to touch the floor with your knee on the opposite leg and return back to normal.
Repeat 10 reps x 4
Sit ups are a great way to develop your core. Start by lying on your back with your hands on the back of your head and knees bent. Slowly sit up bringing your elbows towards your knees and keep your core contracted before returning back to normal.
Repeat 10 reps x 3
A good exercise to build your core muscles. Get into a plank position resting on both your forearms and reach out one at a time with your arms keeping your core engaged. If this is too difficult, try master the normal plank first and eventually build your way up.
Repeat 15 reps x 3
Another great exercise for the core and lower back. Keeping your back and arms flat against the floor, slowly raise both legs up to towards the ceiling and back down. You should feel activation in the lower core.
