22/03/2022

Kickstart Home Fitness Workout – Week 3

Week 3 Jump into Week 3 of our 4-week workout guide. This home workout will help you stay fit and healthy when you’re stuck working out at home.

Week 3

Day 1: Legs

Exercise 1: Bulgarian split squats

Stand as if you are about to do a lunge
Put your back foot on a table or chair
Lunge as normal
Repeat on both sides
Reps: 8-15
Hold dumbbells or kettlebells

Exercise 2: Single leg squat

Same movement as a squat except on one leg.
Use a couch, door or pole for balance if needed
Reps: 8-15

Exercise 3: Single leg hip thrusts

The same as a hip thrust, use one leg instead of two
Reps: 8-15
Equipment: Add ankle weights or put a dumbbell on your stomach

Exercise 4: Kneeling squat to jump

Start by sitting up on your knees on the ground
From that position move into a squat then jump up.
Reps:8-15

Exercise 5: Jumping lunges

Prepare to jump by bending your knees and sinking down into a deep lunge
sink down and then explosively launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
Drop to a deep lunge position as you prepare to start the next jump lunge.
Reps: 8-15

Exercise 6: Hip thrusts to hold

Start by completing 10-20 hip thrusts
On your last rep at the top of the movement hold yourself there for 30-60 seconds
Reps: 3-8
Equipment: Place a dumbbell, kettlebell or medicine ball on your stomach

Complete all exercises in order for a total of 4 rounds

Day 2: Core

Exercise 1: high plank around the world
Start in a plank position on your hands
Bring one knee up to the opposite shoulder
Make a circular motion to bring to same knee to the other shoulder and return to starting position.
Repeat on the other side
Reps: 30-60 seconds

Exercise 2: single leg crunch

Start lying on your back, feet shoulder-width apart with knees bent
Straighten out one leg a couple of inches off the ground
Bring your straight leg towards your forehead whilst bending your knee
Bring your head up to meet your knee
Reps: 10-20

Exercise 3: around the world crunch

Start by laying on your back with feet at shoulder-width apart and knees bent
In a circular motion bring your arms around your head then punch your arms through your legs
Reps: 10-20

Exercise 4: scissor v-ups

Sitting up right place your arms slighting behind you and lean back slightly onto them.
Lift your legs about an inch off the ground and move one leg over the other while bringing your legs up and down
Reps: 8-20

Exercise 5: Plank to Downward Dog Tap

Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
Keep your core tight and shift your weight forward to come back into a high plank.
Reps:30-60 seconds

Exercise 6: Bicycles

Use this as a finisher!
Reps: 60 seconds x 2

Complete all exercises in order for a total of 4 rounds

Day 3: Upper body

Exercise 1: Crab reaches

Start with your stomach facing the ceiling on your hands and feet.
Squeeze your glutes to lift your hips up off ground.
As you rise up, reach one hand over the opposite shoulder, twisting at the torso. then return to the starting position.
Repeat on the other side.
Reps: 8-15
Equipment: Add wrist weights

Exercise 2: Superman pull down

Start as if you are going to do a regular superman
As you bring your chest up your arms are extended out in front of you.
Once you are up, bring your elbows back and squeeze your shoulder blades together
Reps: 8-15

Exercise 3: Arm circles front and back

Start with your arms out to your sides
Begin making circles with your arms
While making circles bring your arms in front of you and back to starting position
Reps: 30-60 seconds
Equipment: Add wrist weights or dumbbells

Exercise 4: Walking push-ups

Go into a push-up position
Go down into a push-up, come back up then move your sides to the side and push-up again
Repeat while moving back and forth
Reps:8-15

Exercise 5: Inchworm to tricep push-ups

Start by completing a tricep push-up
Once you push up crawl your hands back towards your feet
Then crawl back out into the tricep push-up
Reps: 8-15

Exercise 6: Y- raises

Stand with feet shoulder-width apart. With your core engaged, push your hips back and bend your knees slightly to come into a mini squat position.
Press your shoulders down to engage shoulder blades, then lift your arms into a wide Y shape framing either side of your head with your thumbs facing up.
Lower your arms to your sides
Reps:8-20
Equipment: Add dumbbells or use an adjustable resistance tube set

Day 4: Rest!

Day 5: Cardio

Exercise 1:lateral lunge to single-leg hop

Stand with your feet shoulder-width apart Take a big step to the right side with your right foot, immediately bend your right knee, and go down into a lateral lunge, keeping your left leg perfectly straight.
Push off your right foot and as you bring your right foot back to the starting position, push off your left foot and hop up, without placing your right foot on the floor.
Repeat on other side
Reps: 8-15

Exercise 2: seal jacks

Rather than clapping your arms above your head like a regular jumping jack you are going to clap your arms in front of you.

Exercise 3: Mountain climbers to jump up

Complete 4-6 mountain climbers then jump up into the air

Exercise 4: Oblique twist to toe tap

Standing straight have your elbows up next to your shoulders
Twist your arms back and forth engaging your torso
Then kick one leg up and touch with your hand
Repeat on the other side
Reps: 10-20

Exercise 5:Skaters

Stand with your feet shoulder-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
As you land on your right foot, swing your left foot behind you and tap your left foot on the floor.
Bring your left hand down to tap the floor
Repeat on other side and go side to side.
Reps: 30-45 seconds

Exercise 6: Quick feet

Start standing straight
Go up onto your toes
Tap your feet one at a time out in front of you as quickly as you can
Reps: 30-45 seconds
Equipment: Add ankle weights

Day 6 : Full body

Exercise 1: Diamond push-up

Start in a regular push-up position, but have your hands closer together
Have your index fingers and thumbs touching to form a diamond
Drop into a push-up as normal
Reps: 8-15

Exercise 2: Pulse sumo squat jump

Start in a wide squat position
Pulse down at the bottom 3-5 times
Then jump up and repeat
Reps: 8-15
Equipment: Add Bodyworx resistance band around your thighs

Exercise 3: alternating curtsy lunges

Stand with your feet hip-distance apart
Move your right foot, until it crosses behind your left foot. Keep your right toe tucked
Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
Return to the standing curtsy position.
Reps: 8-15
Equipment: Hold dumbbells or kettlebells

Exercise 4: tricep dips

Use a chair or couch and put your hands here with your stomach facing the ceiling and knees bent
Bend your elbows and bring yourself down
Straighten out your elbows and bring yourself back up
Reps 8-15
Equipment: Use Parallettes dual dip bars

Exercise 5: oblique crunch

Begin by lying on your side, forearm down, knees slightly bent.
lift legs a few inches off the mat. Bring top hand behind the head so elbow is also bent.
Lift legs up bringing your knees to your elbow while at the same time crunching your elbow toward your knee.
Repeat on the other side
Reps: 8-15

Exercise 6: reverse plank

Sit on the floor with your legs extended in front of you.
Place your hands on the floor slightly behind and outside your hips.
Lift your hips and torso toward the ceiling.
Look up to the ceiling and keep your arms and legs straight.
Reps: hold for 30-60 seconds

Day 7: Rest!

Go for a walk or stretch