Since we’re all stuck at home right now, it’s still important to remember that it’s workout Wednesday. Fitness coach Helle Hammonds is here with three 30-minute workouts to get you sweating.
So, the UK is officially in lockdown for at least three weeks due to the coronavirus outbreak. We’re only allowed out once a day for exercise, so those plans to jog around the block every couple of hours are out the window.
We really need effective home workouts that get our hearts pumping and leave us feeling the burn. Ready for a challenge? The Healthista 30-day home workout challenge is just what you need.
Healthista has teamed up with Helle Hammonds, a fitness and health coach, to bring you some serious, sweat-inducing workouts. These are high-intensity exercises that fit into your busy schedule and deliver real results. Helle’s known for her motivational style and expert-level sculpting techniques.
Try these three home workouts over the next few days and share your progress by tagging @HealthistaTV on Instagram.
Here’s the first routine:
Start with a short warm-up followed by four sections with breaks in between.
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
Next,
1. Bodyweight squats
2. 30 seconds of push-ups (drop to knees if needed)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups or just hold the pike position
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
Then,
1. Plank position with feet apart
2. Touch opposite shoulder and knee
3. Jump in and out then push up
4. Backward lunge with overhead presses
Repeat three times
Finally,
1. Plank jacks
2. Alternating arm lifts in plank (add weights if possible)
3. Plank to elbows
4. Spidermans (plank with knees to elbows)
Repeat three times
For a finisher:
1. Star jumps, then dips to toes (or jumping jacks)
2. Chest to the floor burpees with drop-downs
Do this for four minutes, 20 seconds per move, then rest for 20 seconds and repeat.
For the second routine:
Begin with a short warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Then:
1. Sumo squat (lift heels for advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (switch side)
4. Shake it out for 10 seconds
Repeat three times
Next:
1. Narrow leg jump squat twice, then wide leg jump squat twice (Beginners skip the jumps)
2. Split lunge on one side (lift heels for advanced option)
3. Split lunge on the other side (lift heels for advanced option)
4. Narrow ski jump
Repeat three times
Then:
1. Backward lunge with a knee raise (one side) (Beginners just do the lunge)
2. Backward lunge with a knee raise (switch side) (Beginners just do the lunge)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for advanced option)
Finish with:
1. Split lunge squat switch, 5 reps each side
2. Jump squat, 10 reps (Beginners just squat)
3. Burpees, 10 reps (Beginners do half burpees)
For the third routine:
Start with a short warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
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:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
Then:
1. Walkout narrow – jump squat x 2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times
Finish with:
1. Skaters for 20 seconds
2. High knees for 20 seconds
3. Rest for 20 seconds
Repeat three times