If you’re keen to get out and exercise but aren’t looking to brave the rain, then this 30 minute indoor workout is for you! This simple routine targets the entire body and doesn’t require any machine or weights, give it a go today in the comfort of your own home! As with all exercise routines, it is important to complete appropriate warm-up and warm-down stretches.
Quadruplex or Opposite Arm and Leg
You need to be on all fours and raise your right arm and left leg at the same time and then do the same with the other side. I want you to do three sets in a row. Do 20 reps per side (non-stop, no rest). This will take approximately four minutes.
Abdominal Crunches Followed by Plank
Do three sets of 30 proper crunches and then immediately go into a full plank and hold that position for 60 seconds. Do this back to back with only 20 second rests between each set. This will take approximately five minutes.
Now do mountain climbers in a standing position. Get your knees as high and as fast as possible for 60 seconds. Do this two times in a row with only 30 seconds rest between each set. This will take approximately three minutes.
Push Ups and Full-Body Plank, ISO Hold
Do a pushup either on your toes or knees for three sets of 15 to 20 repetitions. On your last repetition, hold a full-body plank with a slight bend in your elbows for 60 seconds. Rest 20 seconds between each set. This will take approximately six minutes.
Standing Stationary Lunge Squat with Three-Second Hold Squats
Do a simple standing-in-place lunge with foot placement in front and back (proper positioning). Do three sets per side for 20 reps each. Immediately after this exercise, go into a regular squat. Every time you go down (eccentric phase), hold for three seconds and then come up (concentric phase). This will take approximately five minutes.
‘Supermans’ with Arms Straight Out
Do an Isometric Superman (arms and legs elevated with chest barely off the ground) and hold that position on your stomach for 30 seconds. Right after the 30 seconds, pretend that you are swimming, and do this movement for 60 seconds. Do three sets of this with a 20-second rest between each set. This will take approximately six minutes.
Rest. Cool down. Nice work, you’re finished!