Find Your Fit - Clare’s Home Workout
Here is a simple yet effective workout routine suitable for at home or on the go. I will guide you through a series of my favourite exercises designed to maximise results that require minimal equipment.
Perform 3 rounds of each of the 5 exercises below with no rest between exercises. After completing a round, rest for 90 seconds before starting the next round.
Body Weight Squats
Aim for 20 repetitions, at the end of the last rep hold the position for 30 seconds.
Stand with your feet wider than your hips
Keep your head facing forwards, shoulders back and chest up
Squat down, ensuring your knees track over your toes. Aim to reach a right angle position in the knees
Progression Option: Hold a dumbbell in front of the chest in a goblet position.
Reverse Lunges
Aim for 12 repetitions per leg.
Start in a standing position with feet hip width apart
•Take a big step backwards with the right leg, planting the ball of the right foot onto the floor whilst dropping the right knee to the ground
Step right foot forwards to tap next to the left
Aim to make this a smooth movement
Repeat using the left leg
Progression Option: Hold dumbbells down by your sides.
Glute Bridges
Aim for 20 repetitions. Then hold the glute bridge position at the top and do 20 pulses.
Lie flat on your back, with your knees bent and feet flat on the floor
Ensure that your feet are hip width apart
Engage your core, and lift your hips off the ground until your knees, hips and shoulders form a straight line
Squeeze your glutes as you reach the top of the position, take a slight hold, before lowering hips down to the floor
Ensure to keep your core engaged throughout, and focus on squeezing the glutes through each repetition
Progression Option: Hold a dumbbell onto the hips.
Kneeling Kickback
Aim for 12 repetitions per leg.
Begin on all fours. Aim for your elbows to be directly beneath your shoulders, and your knees to be directly beneath your hips
Engage your core to stabilise your spine, then kick back your right leg as if pushing towards the sky. Squeeze your right glute when using your right leg
Return your right leg to the starting position
Ensure your spine and hips stay in line throughout the movement
Repeat using the left leg
Progression Option: Add 12 pulses at the top of the movement.
Plank Hold
Aim to hold for a minimum of 30 seconds.
Begin in the plank position, face down with your hands and toes on the floor
Ensure your elbows are directly beneath the shoulders
Engage your core, drawing your navel towards your spine
Progression Option: Lift your right foot off the floor, and hold this position for a minimum of 30 seconds, then repeat on the other side.
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