I find, through reading blogs, talking to friends, and listening to people, people are so reluctant to do exercise because they feel that if they aren’t members of a gym, it is useless. Well, guess what, no its not! I am going to show you a 20 minute full body workout that you can do at home, in a park, or wherever you please. This is going to involve cardio, but you will also be using your muscles, so don’t be surprised if you are a little sore tomorrow (in a good way of course).

What I have done, is put together ten exercises, and split them into 2 groups of 5 exercises. Each exercise I want you to do for 1 minute, and repeat. So, you are going to do circuit 1 (all 5 exercises for a minute totalling 5 minutes), rest, then circuit 2 (same process), rest, then you are going to repeat that. All up, you would have done each circuit twice totalling 20 minutes. Each time the circuit passes, make sure that you give yourself a break for about a minute to have some water and a little rest. After that, you are done!
Note – if you don’t feel up to it, only do each circuit once! This will still be a killer workout.

Here are the exercises, along with a little info on the benefits. If you don’t know how to do these exercises, I have attached a Youtube video that shows you!

8165121c38f88325c75358e64deb89cc
https://s-media-cache-ak0.pinimg.com/564x/81/65/12/8165121c38f88325c75358e64deb89cc.jpg

CIRCUIT 1
Burpees – burpees involve your whole body and seriously get your heart rate going. When you do one burpee, you are working your arms, chest, glutes, quads, hamstrings, and abs (12MinuteAthlete 2013)! These are hard, so I have put them first! Watch the video here.

how-to-do-burpee
http://wereblog.com/wp-content/uploads/2016/08/how-to-do-burpee.jpg

Plank – planks are also a full body exercise, really targeting your core, shoulders and back. These are really good to improve your body strength, and incorporating planks into your workouts will really show a difference. These are also amazing for your posture (Healthy Line 2015). Doing a 1-minute plank will be super hard, so if you can’t do it (like me sometimes), split it up. I like to do it for as long as I can, have a 5 second break, and repeat. Here is how to do a plank if you are unsure.

planks
http://fitmw.com/wp-content/uploads/2015/05/Planks.jpg

Push ups – push ups strengthen your upper body and core strength. When you do push ups you will be using your shoulders, biceps, triceps, and chest muscles (MD Health n.d.). If you can’t do a proper pushup then do the ‘modified’ push-up, on your knees. This video shows you both variations.

push-up-on-knees_exercise
http://3i133rqau023qjc1k3txdvr1.wpengine.netdna-cdn.com/wp-content/uploads/2014/12/Push-Up-On-Knees_Exercise.jpg

Unilateral glute bridges – you will be doing this on both legs, so this will total two minutes. These exercises work your glutes, aka your bum. Of course everyone wants to have great glutes, but what people also don’t know, is that the glutes are one of the most powerful muscle groups in the human body (Physical Living 2015). Here is a video on how to do them.

leg-exercises-bridge
http://www.top.me/wp-content/uploads/2014/01/leg-exercises-bridge.jpg

CIRCUIT 2
Commandos –
commandos are similar to a plank in the way that you are supporting your body, but these really target your arms. These can be super challenging, so don’t be afraid to do them on your knees, I do that most of the time! Here is a video showing you how to to commandos.

motto-exercise-commando-illo-16-9
https://timedotcom.files.wordpress.com/2016/02/motto-exercise-commando-illo-16-9.jpg?quality=75&strip=color&w=940&h=528&crop=1

Ab Bikes – your abdominal muscles will be worked here. These are a great core exercise, and you can modify it depending on if you find it hard or easy. If you are finding it easy or want a challenge try and make your legs go as low to the ground as you can, and make sure you are in control of your movements, balancing your body through your core. This video shows you how to do ab bikes.

1abbikes
http://prod.static9.net.au/_/media/Network/NL-Health/09-SEPT/19/1abbikes.jpg

Squat holds – squats are a compound movement, meaning they working more than one muscle, in this case being your quads, hamstrings, calves, and glutes (Peak Fitness 2012). I want you to hold the squat when you are in the squat position (at the bottom) for 2 seconds. This will benefit your muscles as they will be under pressure. This video doesn’t show you how to do the hold, but hopefully gives you a good understanding on how to do a squat.

squats
http://www.newhealthadvisor.com/images/1HT04258/Squats.jpg

Jumping jacks – aka star jumps! These are super fun, and I am sure you have done these before. These are good to get your heart rate moving, If you don’t know how to do a jumping jack, watch this video here.

image001
http://www.just-health.net/images/10416344/image001.jpg

Sit ups – there are so many variations of sit ups, and to be honest, we aren’t training for something intense, we are just trying to work our abs. So, if you have a sit up variation exercise that you love, do it! Here is a variation which you may like to do.

tumblr_inline_mx42q8lfnf1rdu2za
http://66.media.tumblr.com/586bae1d9492345315b7a066c69287cb/tumblr_inline_mx42q8LFnF1rdu2za.jpg

Print this out if you may not have your phone or the internet at hand. 

screen-shot-2016-09-07-at-12-36-17-pm

Try the workout, and let me know what you think! It is going to be hard, but you will feel amazing after. I really hope that this post has helped you and that you gained a little bit of knowledge from me. I would love to get to know you, so comment below.

Until next time!

Lots of Love,

Milli xxxx

 

 

 

 

 

 

 

 

 

 


Healthy Line 2015, The worthwhile benefits of plank exercises, Fitness and Exercise, viewed 7 September 2016, <http://www.healthline.com/health/fitness-exercise/plank-exercise-benefits#2>

MD Health n.d., What muscles do push-ups work?, MD Health, viewed 7 September, <http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.html>

Peak Fitness 2012, Squats: 8 Reasons to Do This Misunderstood Exercise, Mercola , viewed 7 September 2016, < http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx&gt;

Physical Living 2015, How to do the Hip Thrust Exercise for Bigger, Stronger, More Functional Glutes, Physical Living, viewed 7 September 2016, <http://physicalliving.com/how-to-do-the-hip-thrust-exercise-for-bigger-stronger-more-functional-glutes/>

12 Minute Athlete 2011, Five reasons why burpees should be your favourite exercise, 12 Minute Athlete, viewed 7 September 2016, <https://www.12minuteathlete.com/burpees-are-awesome/>

 

 

 

 

 

Advertisements