Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

15 Minutes To Fitness home workout program

15 Minutes To Fitness home workout program

This seems to be a busy time of year for a lot of people, juggling a job with study, preparing for exams and so forth. I have a lot of friends, clients, friends who are clients and clients who are becoming friends who are finding it a bit of a challenge to keep regular exercise as a part of their daily schedule.

Obviously I want my people to get great results and be able to maintain them long term, so I’ve come with a “15 Minutes To Fitness” home workout program for those days when you just can’t make it to the gym. This is also homework for all of my clients to do on the days they don’t have a Personal Training session booked in with me. Surely everyone can find 15 minutes to keep your health and fitness goals on track, right? Just get up 15 minutes early in the morning, or sneak it in on your lunch break in the park. You’ll probably need a shower afterwards though, be warned!

So here we go with the 15 Minutes To Fitness program!

Warm Up: 3 x laps.

In this case 1 lap can be running to your back fence and then back again. If you’re in the park, guess about 20 metres in each direction. Warm up your upper body with some Shoulder Circles and then we’ll start the circuit.

10 x Squats: Bodyweight Squats are fine, but you can hold something up over head for a more challenging version. I use my medicine ball but anything will do. How about a phone book?
Check out my How To Perform Bodyweight Squats post & video if you need more details.

Run 1 lap of the course.

10 x Push Ups: Use the easier modified variations if necessary, pump out 10 of them!
Check out my How To Perform Push Ups post & video if you need more instruction.

Run 1 lap of the course.

10 x Lunges: You can use Step Ups, Curtsy Lunges or regular Lunges depending on your ability. Start out with 5 lunges on each leg, go for 10 each if you have it in you.
You can watch my How To Perform Lunges video for more information on this exercise.

Run 1 lap of the course.

10 x Rows: We have to train our back as well, and the best way at home is with some Pull Ups, but if you can’t execute a Pull Up or don’t have a bar to use, head out and buy a Resistance Band. They’re not at all expensive, under 20 bucks.¬†You can use a Rowing type movement, or alternate with a Reverse Fly.
I’ll update this post with a video demonstration soon, for now you can watch the How To Perform Pull Ups video instead.

Run 1 lap of the course.

10 x Crunches: Exercise Ball Crunches are my favourites but you can use any other variation you like.

Run 1 lap of the course.

10 x Half Burpees: Burpees are hell on Earth so here’s a (slightly) easier version I quite like.
Stand shoulder width and squat down until you can put your hands on the ground. Remember squat down through the knees, bringing your backside close to the ground.
Extend your left leg back behind you.
Extend your right leg back behind you, so you’re now in a push up position.
Bring your left leg back to where it started from.
Bring your right leg back to where it started from.
Stand back up.
That’s ONE, pump out 10 of these! I’ll make a video demonstration of this soon.

Run 1 lap of the course.

This should have taken around 5 minutes. Take a quick drink of water and then lets start over again, this time we’ll just go straight from one exercise to the next without running a lap in between. After this, we’ll do the full circuit once more including the laps.

This is a HARD workout that will hit legs, chest, abs, back & shoulders while keeping your heart rate up in the fat burning zone. It is SUPER EFFECTIVE when time is scarce.

Get stuck into it you guys and girls!

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