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Back with more circuit workouts or exercises that can be done at home, by the beach, in the hotel, literally anywhere!! So no more excuses for not working out! This is kinda my favourite set of workout to get a quick one in especially when I don't have exercise equipments around.
Today we'll be doing the few exercises (no need to be in sequence):
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| Squats
1. Stand with your head facing forward and chest held up and high, feet a little wider than shoulder-width apart, hips over knees, and knees over ankles.
2. Keep shoulders back and maintain a neutral spine throughout the movement.
3. Extend arms out straight so they are parallel with the ground with palms facing down; this would help keep your balance.
4. Start the movements by inhaling, squat downwards sending hips backward as the knees begin to bend (it's as though sitting into an imaginary chair).
5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
6. Optimal squat depth would be your hips sinking below the knees (if you have the flexibility to do so comfortably).
7. Keep your body tight, and push through your heels to bring yourself back to the starting position.
* Start with sets of 10 squats, and then add more reps (e.g. 12 or 15) as you get used to the motion or get stronger. Focus on form first then start adding more reps. Good form is the way to build muscles and lower risk of injuries!
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| (a) Lunges or (b) Lunge Pulses 1. Stand with your torso (body) upright with hands by your side, or you can keep hands on your waist (however you feel comfortable). This will be your starting position. 2. Step forward with right leg, lowering your hips until both knees are bent with the forward knee at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pass your ankle, and make sure your other knee doesn't touch the floor. 3. Keep the weight in your heels and exhale as you push back up to the starting position. 4. Repeat the movement for the recommended amount of reps then change legs.
(a) For lunges, you do not need to step out as far as I did in the picture above. It is correct so long as both legs are of 90 degrees. Click here if you need video instructions for Lunges.
(b) Lunge Pulse is a variation of the normal Lunge exercise - step out into the starting position as per above picture, dip down and come back up quickly in a pulsating movement. Complete 20 pulses for each leg as 1 set. Click here if you need video instructions for Lunge Pulses.
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| Jumping Jacks 1. Stand with your feet together and your hands down by your side. 2. In one motion jump your feet out to the side and raise your arms above your head, keeping arms straight as you can. 3. Immediately jump back to the starting position. 4. This would count as one rep. *Start with sets of 20-25 reps, and then add more reps (any amount) as you get used to the motion. This exercise can be done for as long as you can. |
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| Plank Jacks 1. Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. 2.Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and try to keep your body in a straight line. 3. This would count as one rep. * Start with sets of 20 reps, and then add more reps (e.g. 25 or 30) as you get used to the motion. |
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| Modified Push-ups 1. Start with your hands and knees in a modified plank position. Your arms should be straight, with your shoulders above your wrists. Rest your knees on the ground, legs together, with feet in the air. This will be your starting position. 2. Slowly bend your elbows and lower your chest to the floor, while maintaining a straight line through your core. 3. Push back upwards, engaging your chest & core into starting position. 4. This would be one rep. * Start with sets of 6-8 reps, and then add more reps (e.g. 10 or 12) as you get used to the motion or get stronger. If you feel that this isn't challenging enough, feel free to try out incline push-ups or even standard push-ups (click here for more info). |
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| Back Raise (Extensions) 1. Lie face down on a mat on the floor, with hands at the side of your head and feet shoulder-width apart. 2. Lift head and shoulders up and back off the floor. Hold for 2-3 seconds then go back to starting position. 3. This would count as one rep. 4. If you don't break a sweat doing the basic move, try lifting up your legs both in the air as you perform movement #2. * Start with sets of 10 reps, and then add more reps (e.g. 12 or 15) as you get used to the motion or get stronger. |
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| Sit-ups 1. Lie on your back flat on the mat on the floor with your knees bent and your feet flat on the floor. 2. Place your fingertips behind your ears, elbow out to the sides. 3. Engage your core, exhale as you raise your body up towards your knees. Head always looking straight, do not tuck chin to your chest or pull head forward. Keep your head inline with your spine as you sit up. 4. Inhale as you roll back down to the starting position. 5. This counts as one rep. * Start with sets of 12 reps, and then add more reps (e.g. 15 or 20) as you get stronger. Maintain proper form to prevent hurting your lower back. ** If you are unable to perform sit-ups due to back problems, you may always change this exercise to another type of core exercise like planks. |
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| Oblique Crunches 1. Start by lying on your side with your legs curled up, on top of each other (you may llike to keep your legs out and a little bent if it is more comfortable). 2. Place the arm on the floor out and facing down, the the other arm by your side - this would be your starting position. 3. Begin by exhaling as you move your upper arm and shoulder up as if performing a normal crunch. 4. Crunch as high as you can, hold the movement for a second and then inhale as you slowly lower back down into the starting position. 5. This counts as one rep. 6. Complete the recommended amount of reps and switch over to the other side. * Start with sets of 10 reps, and then add more reps (e.g. 12 or 15) as you get stronger. Maintain proper form to prevent stressing your neck. |
Try to complete 3 sets for each exercise and work up to 4 sets if you'd like. If you are unable to do this many reps/ sets at one go, slowly work your way up. Remember to use proper form for all exercises, do proper warm-up before and cool-down after every workout; to prevent injuring yourself. A little effort a day makes a great difference in the long run - consistency is the key!
Feel free to leave comments in the comment box below if you have any questions regarding this topic and I'll try my best to answer if it's not already stated in my blog above. Thanks for reading! : D
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