The curve may be flattening, but is your waistline? 😀 No excuses! Get after it with these no-nonsense, fat blasting workouts!!
Welcome to Lockdown Workout IV!! For any returning, skip the intro and get to it! To anyone new aiming to make the most of this crazy period of world history and indeed wondering if they should be exercising at all, please read on!
A shift in mentality - Making the most of these strange times
This period of human history has been a challenge for us all. Humans are social animals and we like to interact with others in work and play. We also like to exercise, undertake sport and activities, go to the gym and get out in the fresh air. Having restrictions imposed on us has cut us off from these interactions.
Thankfully (humans being as resourceful as we always are) we have found workarounds to counter restrictions. Internet workouts, instagram workouts, television workouts, self directed workouts, people setting up home/garage gyms, using everyday household items for workouts.
Indeed, many seem to have used this pause in human society to self-reflect and make positive lifestyle choices to improve their lives. Walk around parks and running trails where you live and see how many people (all practicing social distancing of course!) are out there pushing themselves during this situation. Which is awesome to see. 🙂
Collectively the world has shown that nothing is going to restrict them from good health and pushing themselves (in a responsible and safe manner of course!).
The message is that no obstacle can stop you, and the only limits to your progress at this time is a lack of imagination and creativity. To the many out there throwing themselves into their training and making that change, I salute you!
To anyone who is on the fence or putting it off until tomorrow…I say this. It’s your time! Time to get off the bench and into the game. You may never get this opportunity to turn your life around again! Don’t be that couch potato. Don’t waste this golden opportunity, leave the netflix and video games for a rainy day, and go out and turn this situation on its head!
The world is yours!!
“The whole value of solitude depends upon oneself; it may be a sanctuary or a prison, a haven of repose or a place of punishment, a heaven or a hell, as we ourselves make it.”
― John Lubbock, Peace and Happiness
The Circuit
Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
The Exercises
The 2 circuits below each contain 10 exercises with 1-3 rounds each (dependent on level and ability). In between each round will be ‘recovery’ exercises to keep the blood pumping but also allow you time to catch your breath. Set your timer for 45 seconds of work per exercise. Then 30 seconds for your recovery exercise to undertake in between each exercise. Concentrate on good effort and technique and try not to exceed rest times.
2 rounds of the circuit (beginner) 3 rounds (intermediate) or 4 rounds (advanced). Allow between 15/30/60 seconds rest on completing a round before starting the next (as per your fitness level).
Circuit 1
45 seconds per exercise. On completion move onto recovery exercise (below for 30 seconds) then start next exercise in the list.
- 1-2 punch duck and roll.
- Reverse crunches.
- Alternate knee strikes.
- MMA kick outs. (Keep hips low to the floor at the start, when kicking out fully extend to drive the kick. Alternate legs.)
- Alternate teep push kicks to the bag.
- Hollow Rocks.
- Dynamic push ups.
- Mountain climbers with rotation.
- One legged burpee.
- Sprints. (Run to one end of the room, full sprint on return).
Recovery Exercises (between exercises)
Take your pick of the exercises below. Doesn’t matter what you choose as long as you keep moving) 30 seconds then onto next exercise in the above circuit.
a. Jump rope.
b. High knees.
c. Jumping jacks.
d. Shadow boxing rounds.
Circuit 2
45 seconds per exercise. On completion move onto recovery exercise (below for 30 seconds) then start next exercise in the list.
- MMA Sprawls. From standing, kick legs out behind you, drop to the floor landing on palms of hands. In ‘push up’ position return to your feet.
- Reverse burpees.
- Alternate leg reverse lunges.
- Bear crawls.
- Ground and pound on floor bag/pillow/cushion. (Use several strikes, switch sides).
- Shoulder push ups.
- Burpees.
- Alternate ankle touchers.
- MMA kick-throughs.
- Sprints. (Run to one end of the room, full sprint on return).
Recovery Exercises (between exercises)
Take your pick of the exercises below. Doesn’t matter what you choose as long as you keep moving) 30 seconds then onto next exercise in the above circuit.
a. Jump rope.
b. High knees.
c. Jumping jacks.
d. Shadow boxing rounds.
Whichever workout you undertake Remember to cool down, stretch and drink water!
Workout Complete!!
Stayed tuned for further Lockdown workouts and check out some of our earlier home workout posts if you have enjoyed this one. Stay positive and keep going!!
If you have enjoyed this post please share or feel free to comment below 🙂
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