0 Equipment Home Workout

Squats 

Start with your feet shoulder-width apart, brace your abs. Bend at the knees and drop your hips as if you were sitting in a chair. Keep your heels flat on the floor, pause for a moment and explode back up to the starting position. If this is too easy add a small jump at the top of the movement. 

 
Crunches 

Lie on your back with your feet on the floor, bend your knees brace your core and exhale as you lift your upper body, keeping your head and neck neutral. Inhale and return lower yourself to the previous position and repeat. 

Press-ups  

Beginning in a prone position. Lower your body using your arms whilst keeping your back straight. Push away from the ground to your starting position. If this isn’t much of a challenge, try pausing for a couple of seconds at the bottom of the movement.   
 

Lunges  

Stand with your feet hip-width apart. Brace your core. Step forward with either leg. Shift your weight so your heel hits the floor first, lower your body until your thigh is parallel to the floor and shin is at 90” to the floor. It’s OK if knee shifts forward a little if it doesn’t go past right toe. Push into your heel to drive back up to starting position & repeat on the other side. 

Plank  

Place your hands directly under shoulders in a prone position. Push toes into the floor and squeeze your glutes to stabilise your body. Your head should be in line with the rest of your body. Hold for 30 seconds, you can add more time as you improve with the exercise. If this is too difficult you can place your forearms on the floor to complete the exercise.  

Mountain climbers 

Get into your plank position, pull your right knee as if you were about to start in the 100 metres. Switch legs, pulling one knee out and bringing the other knee in. Keeping your hips low, run in and out with your knees in and out alternating each leg as fast as you can.  

Burpees 

Stand with your feet shoulder-width apart and lower your body into a squat. Place your hands on the floor in front of you and jump your feet back to softly land your feet in a plank position. Your body should form a straight line from your head to toe. Jump your feet back so that they land just near hands. From this position squat up and jump up in the air. Land and lower yourself back into your next rep. 

Leg raises 

Start by lying down on the floor with your legs stretched out next to each other simply raise your legs. Keeping your legs as straight as possible lift them until they are pointing at the ceiling. Lower your legs until they are six inches from the floor the lift again.  

Hopefully these exercises will help you keep on top you workout schedule during lockdown. Complete them in a circuit, or separately but be sure to keep an eye on your form and try to get the mind muscle connection to get the most out of each exercise.