Home Workout Magic
When you need a balanced strength and cardio workout to get your week started but just don’t want to think about what to do and can't get to a gym, you need a little go-to home workout magic up your sleeve! This simple session can be done anywhere from the lounge room to your local park, for a full-body toning HIIT.Rope in a friend for an extra push and so you have a buddy for the boxing component, or simply go solo with the suggested modifications and pump some amazing tunes to get you through.Check out our Spotify recommendations if you need a little help with nailing your playlist!
Your home workout magic session…
Reverse Lunge to Hop x 10 reps per legStart standing, feet together. Step backwards with one leg, then push off the other to stand and hop in one smooth motion. Complete all 10 repetitions on the same side before switching.
Incline or Decline Push-Ups (you choose! I is easier, D is harder) x 10 repsStart with a straight body, hands rested just underneath your chest and a little wider than shoulder width apart, either on the seat of a bench/couch/chair, or on the floor with your legs on the bench. Lower down with control, push back up to return to start position.
1-Leg Wall Squat Hold with Kick (repeatedly lift leg as shown) x 10 reps"Sit" against the wall with your back pressed up against it and your legs making a 90-degree angle, feet flat on the ground. Lift your right foot off the ground and straighten that leg, then lower and repeat 10 times before changing legs. Keep the heel of the foot on the ground pressing into the floor and squeeze that butt cheek. Don't rush it!
Burpee to Jump-Over & Jog Back (use a hurdle/drink bottle/mat) x 10 repsStart standing with your 'object' in front of you - hurdles, drink bottles, bags will all do the trick - then place your hands on the ground just behind your item and jump both feet back into a high plank position (as shown in picture #1). Next, jump both feet in again and leap over your object, landing gently with bent legs before backwards jogging back around to your start position. Move fast!
Boxing x 100 reps of straight punches (non-boxing option provided too)Shadow boxing or light dumbbell boxing if solo, or partnered boxing (100 strong hits each) if you have a buddy and a pair of gloves/mits handy. Make sure you have a split stance and use your full body, with hip rotation and power coming from your core right through to your extended punch! Advanced boxer? Maybe do 100 reps of each of the major punches, for a total of 400 reps.*Don't like to hit things? Switch this exercise for 50 starjumps instead.
100 Skips or High Knees (your choice - or do both - just move fast!)If you have a skipping rope, now's the time to put it to good use! If not, pump out 100 high knee runs. Advanced exerciser? Do both, one after the other!!
How many rounds should I do?
Repeat this workout x 6 rounds for a 30-minute workout, or cut it in half and do 3 rounds for a speedy 15-minute HIIT. Happy sweating girlfriends!