New You Boot Camp have designed a 7-14 day home work out that can fit into your life… so you can drop a dress size without having to leave your home… no matter how busy you are!
All you have to do is find 30 minutes a day for seven days (this can be broken into three 10 minutes segments – so it fits around you).
Best of all you will not have to invest in any expensive at home gym equipment, because this circuit incorporates your home…so what are you waiting for?
THE 30 MINUTE HOME CIRCUIT
Circuit training is ideal if you are short of time as it allows you to get a great strength training workout while simultaneously improving cardiovascular fitness and maximising fat burning. This effect is due to the body maintaining a high pulse from the cardiovascular sections while performing the strength training exercises. Ideally the circuit should be completed in one go, however you could split it down into 3 ten minute circuits (4 exercises completed twice) in order to fit into your day.
WARM-UP
3 Minutes of continuous exercise.
Choose one from the following:
Jogging on the Spot
Skipping
Star Jumps
Walking up and down the
stairs at a moderate pace
By the end of this exercise you should feel slightly out of breath. A good indication that you are working at the right level would be if you can still speak comfortably, but not be able to sing a song!
Perform each of the Circuit
Moves for 60 seconds in the following order and repeat the circuit twice. (You will not need
to repeat the warm-up and cool-down in between circuits).
STAIR RUNNING
Cardio
If you don’t have stairs you can run on the spot for one minute at 70% of your maximum speed. Be careful if using stairs not to trip on carpeted areas.
STATIC RIGHT LUNGE WITH ARMS.
Muscle Groups – Thighs,Bottom & Hips
Stand with right foot forward, left foot back about three feet apart. Hold a full water bottle in each
hand and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position.
STATIC LEFT LUNGE WITH ARMS
Thighs, Bottom & Hips
Repeat on other leg
STAR JUMPS
Cardio
Muscles used upper and lower legs Stand upright with your feet together, your knees soft and your arms at your sides. Jump so that your legs are wide apart, extending your arms outwards and upwards simultaneously. Land on bent knees and repeat.
BOX PRESS-UPS.
Muscle Groups – Chest and Upper Arms
Place your hands underneath your shoulders with fingers facing forward. Your knees and feet should be resting on the floor. You should aim to make a box shape with your arms, trunk, thighs.
Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor.
Aim to make a right angle with your arms. Keep a straight line through your spine, avoid forcing your bottom into the air, and also arching of the back.
FITNESS TRICEP DIPS.
Muscle Groups – Chest and Upper Arm
Place a dining chair with the back against a wall. It will need to be sturdy enough to hold your body weight. Stand in front of the chair, with your back to it. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle.
Lower your body by bending at the elbow. Lower for a count of two. Elbows should not point out away from the body as you lower. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.
UPRIGHT ROW
Muscle Groups – Shoulders and Arms.
Hold full water bottles in front of the body. Keep water bottles about 10 inches apart, thumbs facing in. Pull dumbbells straight in until nearly even with your chin. Keep your elbows up and out. Keep weights close to your body and slowly return to the starting position.
SKIPPING
Muscle Groups – Cardio
If you don’t have a rope- don’t worry! You can do it without and it is just as effective.
FITNESS
PLANK
Stomach
Lie on your stomach. Raise the body by placing your elbows on the ground, beneath your shoulders. Hold a straight line with only your elbows and your toes touching the ground, similar to the push-up position. Make sure that you keep your body in a straight line. Hold for 60 seconds.
VERTICAL LEG CRUNCH
Stomach Muscles
Lie face up on the floor and extend the legs straight up with knees crossed. Contract the stomach to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
BICYCLE ABS
Stomach Muscles
This is a great exercise for your oblique’s (stomach muscles at the side of your abdomen). Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.
COOL DOWN
Walk up and down the stairs or on the spot for three minutes.*
