Got Kids so cannot work out…
An excuse I here FAR TOO often “I’ve got kids I don’t have time to go to the gym”
Well……. I’m about to kick that excuse to touch!
This post has been inspired by a former colleague, who kindly sent me the following message a week or so ago:
“Hi Chris,
Just want to let you know I’ve dropped 4 pounds over the past two weeks just from starting to read and take notice of your blogs and emails….”
Always amazing to know that people are putting into practice the content and information that I am putting out there. (Sometimes I feel like I’m just talking to myself).
BUT then the cheeky bugger came out with …….
“….All I need now is a workout that I can do at home while I have the kids”
My reply …. “You just give me my next blog post”
As they say if you don’t ask, you don’t get, so here it is!
I am not just going to give you a home workout to do. I am going to teach you how to design your own home workouts.
This way you can change your routines now and again and prevent boredom.
First thing I would recommend is that you design your workouts as Circuits.
Circuits are exercises performed one after another. To begin with I would keep this to 4 exercises.
Set your Circuits out so each exercise you are working a different muscle group.
Upperbody exercises:
Push Ups
Dips
Supermans
Diamond Push ups
Shadow Boxing
Arm Circles
Lowerbody exercises:
Squats
Lunges
Calf Raises
Wall Sit
Squat Jumps
Step Ups
Core/Abs Exercises:
Plank
Bicycles
Side Plank
Reverse Crunch
Russian Twists
Flutter Kicks
Cardio:
Burpees
Stair Runs
Moutain Climbers
Squat Thrusts
Star Jumps
Choose 1 exercise from each of the above. So it might look something like:
Push Ups
Squats
Bicycles
Burpees
You then need to decide the amount of reps or time and sets you are going to do.
So let’s say……..
10 Push
10 Squats
20 Bicycles
5 Burpees
Perform all exercises one after another with no rest. Once completed, rest for 1 minute and repeat. Continue until you’ve performed 3/5 sets (you decide amount of sets based on fitness level)
If you found this too easy then increase reps the next time you come to do it.
You could also do exercises for a set amount of time rather than reps. So maybe something like:
20 seconds Push Ups
20 seconds Squats
20 seconds Bicycles
20 seconds Burpees
I would recommend performing 3 different circuits as part of your workout and aim to do this 3 to 4 times per week.
Obviously there are more exercises you can add, especially if you have any home gym equipment. This blog is only to get you started and give you an idea of where to start.
Remember to always include a warm and cool down as part of any workout.
If you would like to join my email list and start getting FREE information straight to your mail box, then click the link – http://clearfitnessuk.us3.list-manage.com/subscribe?u=1de9419b96e9dab2e9a55ff56&id=3ba7e34018
BONUS TIP – Every week, add some progression to your workout. Maybe more reps, sets or shorter rest period. Don’t just repeat the same thing over and over again!
If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Thank You!
—Chris ‘Circuits’ Morris
P.S… If you have any suggestions for blog posts don’t be scared to ask. Drop me a line at info@clearfitnessuk.com
