Looking for a great workout at home to supplement the work you are doing in our SPARC classes? You do not need a lot of space or fancy equipment to get in shape and challenge your fitness. Scroll through the workouts below (they are not in any particular order) and have some fun. Watch your form and remember, the quality of your workout is more important than the quantitiy so push yourself to your personal limits and sweat your brains out!!
Please contact us if you have any questions regarding these workouts.
#1 Core Circuit
Many people think that most of the tasks performed by their bodies are done by their extremities and that the core is just "along for the ride". In fact, the extremities rely on the core for stabilization and force production*. Your core is the action center of your body so lets get it strong!
Do one minute of jumping jacks in between each of the following exercises. Go through this circuit two times.
-20 push ups...full or modified (yes you need a strong core to complete push ups properly)
-20 Oblique crunches on right side
-20 Oblique crunches on left side
-20 reverse crunches (lying on your back with legs in the air, use your core to lift your bum off the floor pushing soles of the feet towards the ceiling)
-20 butterfly crunches (perform a crunch with the soles of the feet together)
-20 back extension (lying on your stomach, lift your chest off the floor...be sure to keep your belly button pulled in..core tight)
#2 Skipping Workout
1 min skipping
20 squats
1 min skipping
20 lunges (10 each side)
1 min skipping
10 push ups
1 min skipping
20 bicycle crunches (on each side)
#3 Deck of Cards
Grab a deck of cards. Face cards equal 10 reps (including aces) and each number equals the number of reps for:
Hearts: Jumping Jacks
Diamonds: Jumping Squats
Spades: Pushups
Clubs: Sit ups
You can assign any exercise to the card symbols but just make sure that you have one cardio, one lower body, one upper body and one core exercise for a full body workout.
#4 Tabata Workout
For each exercise do 20sec work followed by 10 sec rest 8 times (you can use a stop watch, gymboss timer or ipod/iphone app). This works out to 4 mins per exercise. Do some or all of the exercises from the list below depending on how long you want to workout for. Of course be sure to do one cardio, one lower body, one upper body and one core exercise for a full body workout (that's only a 16 min workout!)
Mountain Climbers
Walking Lunges
Push ups
Bicycle Crunches
Jumping Squats
Dolphins
Tricep Dips
Jumping Jacks
Starfish Crunch
#5 The Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Squats
Pushups
Bicycle Crunch
First round do one rep of each, second round do two reps of each and so on up to 10 then back down to one. Make sure you watch your form!
#6 The Circuit
Do each exercise for 1 min then move on to the next. Do the circuit twice
Plie Squats
Jumping Jacks
Push-ups
Mountain Climber
Single Leg Squats
Skipping (with or without rope)
Dolphins
Burpees
Butterfly Crunch
Step ups (on stairs)
Plank
Side Hop
#7 The Dirty 30's
Do each move 30 times then go on to the next move without a break.
Low Squats (squat down then only come up half way)
Push Ups
Jumping Jacks
Lunges (30 each leg)
Mountain Climber (30 each leg)
Tricep Dips
Burpees
Bicycle Crunch
Step ups (stair, bench or chair pushed up against a wall)
Back extension
#8 Supersets
This workout is a superset workout whereby two sets are combined with no rest for the same muscle groups. It is designed to maximize the effeciency and increase the intensity of your workout.
Instructions: For each muscle group do one set of 20 reps of each exercise back to back twice with no rest in between. After the second set, do 2 min of cardio then proceed to the next muscle group (eg. one set of lunges, one set of squats, second set lunges, second set squats. Do 2 min of cardio then on to the next muscle group).
Quads
Lunges
Squats
Cardio - 2 min skip (with or without rope)
Hamstrings
Bridge
Squat Jumps
Cardio - 2 min step -ups
Chest
Chest press (with band)
Push-ups
Cardio - 2 min hop around the clock
Back
Seated row (with band)
Reverse fly (with band)
Cardio - 2 min high knees in place
Core
Legs up crunch
Butterfly Crunch
Cardio - 2 min mountain climbers
#9 The Downhill
50 walking lunges
45 jumping jacks
40 squats
35 mountain climbers
30 crunches
25 high step ups (on a bench or chair...each leg)
20 push ups
15 burpees
10 tricep dips
5 jumping squats
When you're done take a few minutes to recover then hold plank as long as you can with good form twice.
#10 1 Min Circuit – 3 groups
1 minute for each exercise with little or no break between. When finished group 1 move to group 2 with a 1-2 min break between
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Group 1
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Group 2
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Group 3
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Upper body
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Push Ups
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Upright Row
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Tricep Dips
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Lower body
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Plank with hip extension (30 sec each leg)
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Lunge with single arm elevated
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Single leg bridge
(30 sec each leg)
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Cardio
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Side to side hop over cone
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Jumping Jacks
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High Knees/Jog in place
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Core
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Starfish Crunch
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1 Heel Touch Crunch
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Bicycle Crunches
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#11 The Interval Circuit
Do the first exercise for 50 seconds, take a 10 second rest then do the second exercise for 50 seconds and so on down the list. Make sure you are doing your max effort for each 50 second exercise. Perform the circuit once or twice depending on time preference (if performing it twice take a 5 min break between circuits).
Dolphins
Jumping Squat
Mountain Climbers
Push Ups
Jumping Lunges
Oblique Crunches
Triceps Dips
Reverse Lunge with front kick left
Reverse Lunge with front kick right
Bicycle Crunch
High Knees or Jog in place
Burpees
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