8 Station Home Workout

Hi,

If you don't seem to find the time to join a gym or schedule regular times for your workouts, here is a simple, yet effective workout you can do in the comfort of your own home whenever you have at least 15 minutes of spare time.

With these 8 simple movements you will be doing a full body workout, and exercising practically all the major muscle groups. Plus, on top of that, you will get a great cardiovascular workout too, and you will definitely feel you heart rate increasing as you go through the circuit. As your heart rate increases, so will your metabolic rate, which means you will be burning more calories per minute.

Now if there is any particular exercise you cannot do, just leave it out and work with the remaining ones. Start off with one round of these exercises and try to do them with as little rest between movements as possible. If you do get out of breath, just stop until you recover, and then continue.

Also remember, if you haven’t exercised in a while, make sure to consult your doctor before starting an exercise programme!

Here it is:



Below is a list of the 8 exercises shown and your target amount of repetitions to perform:
(The video shows only 5-6 repetitions per exercise to keep the video short)

1. Squat: 15-30 reps
2. Jumping jacks: 30-100 reps
3. Push-ups on knees or full push-ups: 10-20 reps
4. Lunges: 10-15 reps on each leg
5. Crawl into sun salutation: 4-12 reps
6. Tricep dips (against a bed or step): 10-20
7. Abdominal crunch: 20-50
8. Bird dog: 15-20 per side

Perform 1 round if you are just starting off, or more rounds if your fitness level permits. Depending on the amount of repetitions you perform, one circuit will take you anywhere between 6 - 10 minutes. Therefore if you build it up to 3 - 4 rounds you could be doing a 30 minute intensive workout at home!

If you perform 3 workouts of this sort per week, ideally on alternate days, you are definitely on the road to improved fitness!

Let me know what you think and post your comments!


Richard Geres
www.GeresConsulting.com