Mark here from Alltone Fitness Personal Training Gym in Bundoora.
Winter is approaching which means cold mornings, lack of motivation and an increase in calorie dense foods creeping their way into our diets. Getting up and going to the Gym Greensborough
becomes a real struggle. This is why today I am sharing with you a simple, quick and effective 15min upper body & core workout which can be performed in the comfort of your own home. No equipment needed, all body weight exercises! Super effective at elevating the metabolism and burning fat.
WARNING: If you have a serious medical condition, high blood pressure, injuries or are extremely unfit, then I highly recommend you seek medical clearance from a health care professional before commencing any fitness program.
1. PUSH UP
3
SETS
12
REPS
45
SEC REST BETWEEN SETS
Option
1 – Knees Option
2 – Toes
INSTRUCTIONS:
Start
by lying face down on a mat, beginners on their knees progressing onto toes.
Place your hands slightly outside your shoulders. Make sure to keep your core muscles tight by
pulling your belly button in towards your spine. Keep your body in a straight
line while slowly lowering your chest down between your hands. Ensure that your
elbows remain close to your torso. Just as your chest is about to touch the
floor push back up straightening your arms so you finish in the start position.
This is one repetition.
Tip: Reduce the rest between sets to 30 seconds to increase the
intensity. Avoid lifting your hips in the air.
2. HEEL DROPS
3 SETS
16
REPITITIONS ALTERNATING LEGS
30 SECONDS
REST BETWEEN EXERCISES
INSTRUCTIONS:
Begin by
lying on your back with your arms by side. Bend both knees bringing them
directly above the hips in a table top position. Pull your belly button in
towards your spine and ensure your lower back remains pressed into the floor at
all times. Slowly lower one heel to floor while keeping the other leg in the
table top position. As the heel almost touches the floor lift it back up to the
start position. This is one repetition. Now lower the other heel to the floor
following the same instructions as above.
Tip: Make sure you inhale deeply as you are
lowering your heel to the floor and exhale as you lift your heel back to the
start position.
3. TWO LEGGED CLIMBER
3
SETS
12 REPITITIONS
REST
30 SECONDS BETWEEN SETS
INSTRUCTIONS:
Begin in a
push up position with hands beneath your shoulders and feet hip width apart.
From here, step both legs explosively in towards your hands so they finish just
on the inside of your arms. Now reverse the movement by pushing off with your
feet and landing back into the push up position. This is one repetition
Tip: Keep your abdominal muscles tight throughout the
movement. To increase intensity, add a lateral jump as shown in the video.
4. SCISSOR KICK
3
SETS
BEGINNER
– 20 SECONDS PER SET
ADVANCED
40 SECONDS PER SET
REST
20 SECONDS BETWEEN SETS
INSTRUCTIONS
To begin, lie down with
your back pressed against the floor. Your arms should be fully extended to the
sides with your palms facing down. Note: The arms should be
stationary the entire time. With a slight bend at the
knees, lift your legs up so that your heels are about 6 inches off the ground.
This is the starting position. Now lift your left leg up
to about a 45-degree angle while your right leg is lowered until the heel is
about 2-3 inches from the ground.
Switch movements by
raising your right leg up and lowering your left leg. Remember to breathe while
performing this exercise.
5. BENCH DIPS
3
SETS
12
REPITITIONS
30 -
45 SEC REST BETWEEN SETS
INSTRUCTIONS
Using a bench, couch or chair, extend your
legs out in front of you. For beginners, bend your knees at 90 degrees. Place
both hands on the bench spaced just outside hip width. Bent the elbows to 90
degrees while keeping your back close to the bench. Straighten your arms back
to the starting position. This is one repetition.
Tip: Avoid flaring the elbows out to the side;
6. RUSSIAN TWISTS
3
SETS
40
SECONDS EACH SET
20
SECONDS REST BETWEEN SETS
INSTRUCTIONS:
Begin
by sitting on the ground with your knees bent and heels lifted 20-30cm off the
ground. Lean back and keep your spine straight.
Abdominals must remain tight throughout the exercise. Place both hands
in front of your chest, arms should be slightly bent. Begin by twisting side to
side while maintaining a straight back. Repeat for prescribed time.
Tip: If this is too
difficult, then place both feet on the floor
Well there you go guys! Perform this fitness routine 2-3 per week for a heart pumping, fat busting workout.
Feel free to hit me up if you have any questions.
