When you are not at a scheduled Personal Training appointment but need to get a quick workout in, body weight exercises can be a very convenient and effective way to give your body a quick once over. The exercises listed below are ideal for homework sessions in between your PT, as well as convenient exercises for people on holidays. Performing this circuit 2-3 times will keep you on track towards your fitness goal, and is all done with no equipment!!
Perform 20 reps of each exercise and repeat the circuit 2 – 3 times.
Squats: Stand with feet shoulder width apart, hands straight out in front of you. Take a deep breath in and squat down keeping your head and chest up and remembering to push your hips back as if going to sit on a chair. Your weight should be going through your heels. Breathe out as you stand up.
Push – ups: Position your hands just outside your shoulders and attempt to touch your nose to the floor.
Bicycle Crunch: Start with your fingers by your temples and crunch up to bring your right elbow to your left knee while extending your right leg. Twist your torso to the other side to bring your left elbow to your right knee while extending your left leg. Use your abs to control the move and try not to strain at the neck.
Jump Lunge: Take a stride forwards and lower yourself in a fluid motion until your front knee is bent at 90 degrees and your back knee nearly touches the floor. Jump up, swapping your leg positions in mid-air. Raise your hands as you jump to gain height. Land in the lunge position, absorb the impact, and then go straight into the next jump.
Dips: Use a chair or a bench to perform this exercise. Grip the edge of the chair with your hands. Keep your feet close together and legs straight and your back upright. Lower your body straight down, keeping your elbows pointing back, then press back up powerfully.
Burpees: Stand, then drop into a crouch. Jump both feet backwards so you’re in a push up position. Jump both feet forwards until they’re underneath your chest. Jump up so that your feet leave the ground and your body is straight. When you land is one rep.
Plank : Position yourself so that your feet are about hip width apart and your body is straight from head to heels with your elbows directly underneath your shoulders and your head looking down. Hold the position as long as possible without letting your hips sag.
