Maintaining a healthy lifestyle is a tough challenge during a winter lockdown, the gyms are closed and the nights are cold and dark. Many of us got in the habit of regular walks or cycles in the summer but this time of year wine, chocolate and Netflix seem all the more appealing. It is possible however to do an effective home workout with zero equipment. Gavin Wood, owner and head trainer of Team Esteem Fitness in Wakefield designed this 30-minute workout to suit all levels, which requires no equipment and can be performed in any space.
Warm Up - 5 Minutes
Here we just want to get the body moving and the heart rate slightly elevated. Start with walking on the spot and gradually lifting your knees higher each time building into a jog. Next gently roll your shoulders building into full arm rotations.
Sprint on the spot - 30 seconds
Stand with your feet hip-width apart and arms by your sides. Keep your back straight and head up, pump your arms and lift your knees high and fast.
Squat - 15 Reps
Start with your feet just wider than shoulder width, with your toes turned out slightly. Hinge at the hips to push your bottom back and lower down until your thighs are parallel to the floor, in a squat position. Tip: if you struggle to squat effectively use a chair.
Push-ups - 15 Reps
Start with hands on the floor directly under your shoulders, then lift-up onto your toes. ensuring that your back stays flat. Lower your body so your chest gets as close to the floor as possible and push back up. For an easier option, drop to your knees, or for real beginners perform against a worktop or wall.
Plank - 30 seconds
Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under. Push your bodyweight up so that it’s resting on your forearms and feet, in a straight line parallel to the floor. Hold this position. Make this easier resting on your knees.
Repeat these 4 or 5 times in 20 minutes for a great mood boosting fat busting workout. If you struggle to squat use a chair and for the push ups feel free to use knees, against the wall or a worktop.
Cool down - 5 min
Walk around and gently stretch.
– Team Esteem
