This week, Siobhan Byrne adds some weight and recommends some key pieces when it comes to home-workout equipment
I hope you are all doing well this week and starting to build on your training programme by mixing up each week. So many people have asked me what kit I have at home, and although we own our own gym, we have limited but effective equipment at home.
There are some little pieces that I have found effective and versatile over the years. I do have a set of bowflex weights, which were one of the best buys for home as they adjust from 2.5kg up to 25kg all in one dumbbell, so it’s a great space-saver but gives you the ability of having a full rack of dumbells. I have a yoga mat, a bosu ball — this is the half moon ball and is a great substitute for a bench for chest exercises. We have dip bars and we might even manage to put up the chin bar I bought from Aldi four years ago if I can get my husband to take his tools out.
You can catch up with me on my Instagram page and I’ll be recommending a simple home kit that you can buy for your home that will help benefit your workouts.
In the meantime, do 4-6 sets on the following workout, depending on ability.
* Repeat each exercise for 15 reps or 15 reps on each side. Compete all four exercises — this is one set.
■ Start with feet on the floor and two hands on the ground. Make sure your back is flat with your core engaged. Slowly bring one knee up to the chest, then return back to the start position and repeat with opposite leg — this is one rep.
Squat with upright row
■ Start with feet wider than shoulder-width apart and a kettlebell, water bottle or tin in both hands in between your legs. Squat down, keeping your back flat. When you return to start position, raise the weight by bending your elbows towards the ceiling, holding it in front of the body and keeping it away from your face.
Lunge and pass with kettlebell
■ Start in a standing position. Stand upright holding a kettlebell, water bottle or tin in one hand by your side. Step forward into a lunge position, passing the kettlebell behind your front foot to the other hand, then push off the front foot with the kettlebell in the other hand. Repeat, alternating throughout.
■ Start by lying on your elbows, forearms and on your toes with the body straight, hips and back in line and tummy tucked in. Hold the position in place for 15-30 seconds, then slowly rest down.
■ Start with your feet wide in sumo squat position with toes pointing outwards. Go down as far as comfortable into squat position and then, as you return, bring the arms and hands holding a water bottle straight up overhead. Return to start position and repeat. Keep your back straight throughout.
■ Start by holding two bottles of water with your palms facing towards your ears and your feet hip to shoulder width apart. Push the hand up overhead and then return to start position. Keep the elbows soft at the top position, although straight. 10-12 reps
■ Start by holding two bottles of water with your palms facing your body and slowly pull them up, keeping your elbows close to the body by your side. Return to start position and repeat. 10-12 reps.
Never move beyond what is comfortable and move steadilyand carefully. Always check with your GP before beginning any new exercise regime. Do 2-3 sets on alternate days
Health & Living