For the last three weeks we have gone back to basics by focusing first on the perfect squat, then the upper body, followed by the core.
This week I want to show how to start putting it all together to help you develop your very own workouts while at the same time understanding why you are putting them together. First, you need to decide how much time you have to spend on working out. I suggest you start with 15-20 minutes and develop it into longer workouts if you can maintain that level for a number of weeks. Try to train 3-4 times per week, setting your times for training and sticking to them.
Ask yourself what is your goal? For example, if you are looking to lose weight and generally tone up and you are a beginner, look at working the whole body, meaning you can choose exercises from each of the past three weeks.
As you progress, then you can split up the exercises and work certain parts of the body.
Over the last three weeks I have provided a number of different exercises for each week, so there are plenty to chose from.
Start by looking at week one and choose two squats that workout for your legs, for example prisoner squats and squat jumps.
Then look at week two when we focused on the core and choose two exercises, for example lying superman and mountain climber.
Finally, let's look at week three when we focused on the upper body and choose two exercises, for example push-ups and plank jacks.
Now you have six exercises. Simply pick the first exercise from each section, complete 12-15 reps before moving to the next exercise from the following week and so on. Afterwards return to the second exercise in each section and repeat as before.
As you begin to improve, you can filter in different exercises in the relevant sections giving you a great start to building your own home programme.
1/ Start by standing with your feet slightly wider than shoulder-width apart and lock your fingers behind your head.
2/ Bend at the hips and knees to lower your body until your thighs are parallel to the floor and then push back up to the starting position and repeat.
1/ Start with your feet shoulder-width apart and arms by your side.
2/ Squat down towards the ground, pushing your hips back and ensuring that your knees don't go beyond your shoe laces.
3/ Then jump up in the air and land back into squat position and repeat.
1/ Lie face down on the floor with your legs straight and your arms stretched out overhead.
2/ Raise the upper body and legs together, about 15 inches off the floor, hold briefly and then return to start position by lowering yourself back to the floor.
1/ Start with both feet on the floor and two hands on the ground. Make sure your back is flat with your core engaged.
2/ Slowly bring one knee up to the chest and then return back to start position.
3/ Repeat with opposite leg. This is one rep.
1/ Start on your knees or toes with your hands under the chest and back flat in plank position.
2/ Lower yourself to the ground and then back to start position. Keep the back flat throughout.
1/ Start on your toes and hands with your arms straight, back flat and your feet together.
2/ Then jump your feet out to the sides without moving hand position. Immediately jump back to the middle and repeat. Keep your back flat throughout.
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