How to build a home workout
This week we add four new exercises to our routine. You will now have 16 exercises from which you can build a home workout for the next six weeks.
Today we will focus on core and legs. These exercise can be combined with the last 12 exercises to make a complete body workout. I find the ideal amount of time to train at home is around 30 minutes. So depending on how much time it suits you to train, you can either divide this into two workouts of eight exercises each or complete all exercises together. Remember, there is no wrong or right, just what works for you. But I will tell you as a busy working mum, 30 minutes is the perfect amount of time. Play around with the order and tempo and you will be set for workouts for six weeks.
The sumo squat and single leg hip extension will focus on different parts of the legs and glutes, while the side plank and squat thrusts focus on the obliques core. If you find the squat thrusts too difficult, simply start by walking one foot in, then the other, and then walking the feet out one by one. Starting this way will help transition you to the squat thrust with the jump.
WHICH METHOD WILL YOU CHOOSE? METHOD 1 — 12 TO 15 REP WORKOUT
Complete each exercise for 12-15 reps before moving to the next exercise. Repeat all four exercises then take a rest before completing two or three more sets.
As I mentioned, you can do four or five sets of eight exercises – doing workout 1 on Mon and Fri for example, and workout 2 on Wed or do two to three sets of 16.
METHOD 2 — TABATA
So what is Tabata training? It’s a high intensity training method that can usually be completed in a very short amount of time — as little as four minutes. It is basically high intensity training, working all-out for 20 seconds and then resting for 10 seconds, repeating eight times. If doing Tabata you might want to divide the 16 exercises into two workouts.
1. Sumo squat
Start by standing upright with your arms straight and your feet wider than shoulderwidth apart. Simply lower yourself toward the floor, sending your hips back and down and bending your knees. Then push through your heels to return to the start position, keeping your back straight and head up throughout the exercise.
2. Squat thrusts
Start by going into a squat position with your hands on the ground, then from there, thrust both legs out and back to full extension, then return to start position and repeat. Ensure that you keep your tummy tight and do not let the lower back dip when your legs are extended.
3. Side plank
Support your body by leaning on your side on your elbow and on the side of your foot with the opposite foot sitting on top. Keep your body straight and hold the position. Try to hold position for 15-20 seconds.
4. Single leg hip extension
Start by lying mid back on a step or on the floor with your knees bent and hands by your side. Raise one leg slightly off the grounds and bridge your hips so your hips and glutes are elevated off the ground. Dip your hips down toward the ground then push back up to bridged position.