So you can't go to the gym for a few weeks. No big deal; we've got you covered! Here are a few workouts you can do anywhere, any time.
*Hot Tip* The word "rep" is short for "repetition." Ten "reps" means ten repetitions of the described movement.
Check out @betterfitness_nz on instagram for videos demonstrating the exercises below! Videos will be embedded on this page progressively as time permits.
*Hot Tip* The word "rep" is short for "repetition." Ten "reps" means ten repetitions of the described movement.
Check out @betterfitness_nz on instagram for videos demonstrating the exercises below! Videos will be embedded on this page progressively as time permits.
WORKOUT 1 - THE BAG WORKOUT
Suitable for: beginner to intermediate
This workout uses no special equipment; all you need is a bag that you can put some stuff in to make it moderately heavy. A sports bag would be perfect! Fill it with heavy things like shoes or full water bottles.
Summary
This workout uses no special equipment; all you need is a bag that you can put some stuff in to make it moderately heavy. A sports bag would be perfect! Fill it with heavy things like shoes or full water bottles.
Summary
- Bag box squats: 3 sets x 10-15 reps, 45 seconds rest
- Pushups: 3 sets x 8-12 reps, 60 seconds rest
- One-arm bag row: 3 sets x 8-12 reps, 45 seconds rest
- Hip bridge: 2 sets x 10-15 reps, 30 seconds rest
- Bag clean and press: 2 sets x 10-15 reps, 30 seconds rest
- Alternating toe-touches: 2 sets x 8-15 reps each side, 30 seconds rest
Bag box squats
3 sets, 10-15 reps, 45 seconds rest
- Hold a bag or similar moderate-heavy object comfortably in your arms.
- Sit back and down to touch your backside to a low chair, stool, or step; then return to standing. That is one rep.
Pushups
3 sets, 8-12 reps, 60 seconds rest
- Lie face-down on the floor
- Place the palms of your hands on the floor directly next to your ribs
- Brace your core and push with your hands/arms to lift your body up off the floor, finishing in a plank position. This can be a kneeling plank or a full plank on your toes.
- Lower yourself back down to the floor. That is one rep.
One-arm bag row
3 sets, 8-12 reps, 45 seconds rest
- In a standing position, hold a bag or other heavy object in one hand. Bend your knees a little, keep your spine straight, then take a bow (hinging at your hips) to look at the floor. Your free hand can be on your thigh supporting you, and the hand holding the bang should be dangling straight down toward the ground. This is the start position
- Bend your elbow and pull your shoulder & elbow back to bring the bag up & back toward your hip
- Straighten your arm again to return to the start position. This is one rep.
Hip bridge
2 sets, 10-15 reps, 30 seconds rest
- Lie on your back on the floor (face up), with your knees bent so your heels are close to your butt. Feet and knees hip-width apart
- Lift your hips off the floor as high as you can and squeeze your butt muscles
- Lower yourself back down to the floor. That is one rep
Bag clean and press
2 sets, 10-15 reps, 30 seconds rest
- Stand with feet hip-width apart and a bag on the floor in front of you
- Push your hips back and bend your knees to grab the bag. This is the start position
- Stand up explosively, picking up the bag with you to catch it at chest-height.
- Press the bag up overhead
- Bring the bag back down to your chest, then down to the start position. This is one rep
Alternating toe-touches
2 sets, 8-15 reps each side, 30 seconds rest
- Lie on your back on the floor (face up) with your arms outstretched overhead (like a starfish). This is the start position
- At the same time, lift your left leg and sit up to lift your back off the floor, then touch your right hand to your left foot
- Lower yourself back down the the start position, then repeat on the other side (left hand to right foot). This is one rep on each side
WORKOUT 2 - the tv workout
Suitable for: beginner to intermediate
The best part about this workout is that you can - and should - do it while you're watching TV!
(Scroll down for exercise demo videos)
Summary
While watching TV, do the following for the duration of every ad break:
AMRAP (As Many Rounds As Possible)
The best part about this workout is that you can - and should - do it while you're watching TV!
(Scroll down for exercise demo videos)
Summary
While watching TV, do the following for the duration of every ad break:
AMRAP (As Many Rounds As Possible)
- Jump squats x 12
- Pushups x 10
- Reverse hollow rocks x 8
- Curtsy lunges x 6 (each leg)
- Sit-throughs x 4 (each side)
Squat jumps
12 reps, then move straight on to the next exercise with no rest
- Stand with your feet a little wider than your hips
- Push your hips back & down, bending your knees to go as low as you can
- Jump up explosively and land softly by bending your knees. That's one rep; go straight into the next one if you can
Pushups
10 reps, then move straight on to the next exercise without rest
- Lie face-down on the floor
- Place the palms of your hands on the floor directly next to your ribs
- Brace your core and push with your hands/arms to lift your body up off the floor, finishing in a plank position. This can be a kneeling plank or a full plank on your toes.
- Lower yourself back down to the floor. That is one rep.
Reverse hollow rocks
8 reps, then move straight on to the next exercise without rest
- Lie face-down on the floor and place your hands (palms-down) on the floor next to your ribs
- Use your arms and your back muscle to lift your chest up off the floor, arching your back and squeezing your butt muscle. This is the start position
- Keeping your butt and back muscles squeezed tightly, lift your arms sup straight by your ears and allow momentum to roll your upper down towards the floor. Your back and butt muscles should be squeezed so tightly that your legs and hips roll up off the floor as your upper body rolls down
- Allow momentum to pull your legs back down towards the ground. Your back and butt muscles should be squeezed so tightly that your upper body rolls up off the floor as your legs roll down. This should bring you back to the start position, and is one rep. Do 8 consecutive reps
Curtsy lunge
6 reps on each leg - alternating, then go straight on to the next exercise without rest
- Stand with your feet hip-width apart
- Step your right leg back and across behind you to your left, so you're crossing your legs
- Bend both knees deeply so your back knee lightly taps the ground just behind your left outside ankle
- Return the the start position, then repeat on the other leg. That's one rep on each side
Sit throughs
4 reps on each side - alternating, then go straight back to the first exercise without rest
- Begin on hands and knees with your hands directly under your shoulders and your knees directly under your hips (tuck your toes under so your ankle is flexed)
- Lift your right leg and your left hand at the same time
- Turn to your left and kick your right leg through so you can sit down on your right butt cheek
- Pull your right leg back, bending your knee so you can return to the start position, then repeat on the other side. This is one rep on each side
workout 3 - The conditioning circuit
Suitable for: beginner to advanced
The focus of this workout is to keep your heart rate up, so choose the options that allow you to move quickly and continuously. Don't be a hero and do your pushups on your toes if it's slowing you down too much - drop to your knees and go faster!
Summary
Do the following exercises in a circuit, starting with 15 reps of each exercise. Then 14 reps of each, then 13 reps, then 12, and so on.
For time
The focus of this workout is to keep your heart rate up, so choose the options that allow you to move quickly and continuously. Don't be a hero and do your pushups on your toes if it's slowing you down too much - drop to your knees and go faster!
Summary
Do the following exercises in a circuit, starting with 15 reps of each exercise. Then 14 reps of each, then 13 reps, then 12, and so on.
For time
- Reverse burpees
- Sit throughs
- Pushups (see demo video above)
- Plank lunge switches
Reverse Burpees
15 reps, then move straight on to the next exercise without rest
- Start standing, then bend your knees and roll back onto the floor, bringing your knees in to your chest
- Roll forward with momentum to come back up on to your feet
- Jump straight up. That is one rep.
Sit Throughs
15 reps, then move straight on to the next exercise without rest
- Position yourself on hands and knees on the floor
- Lift your right hand and your left foot at the same time
- Turn yourself to your right and kick your left leg through to the side (you can sit your butt to the floor or stay "floating" to make it harder)
- Return to start position
- Repeat on the left hand / right leg
- This is ONE rep (yes; one on each side!)
Plank Lunge Switch
15 reps, then move straight on to the next exercise without rest
- Start in a plank position as shown
- Lunge your right foot to touch the floor just outside your right hand
- Return to plank position
- Repeat with left foot
- This is one rep (yes; one on each side!)
- To make it harder, jump from step 2. straight to step 4. without returning to a plank position in between