5 Moves, 4 Workouts

No time, no equipment, no problem! These 5 moves will give you a total body workout in your own house, no equipment needed! Pick one of the four programs from below, they all use the same 5 exercises,  and sneak your workouts in whenever you can.

Do two to three sessions a week. Pick a workout program that interests you; keep the pace fast and the effort hard.

Programs:

  1. Total Time: Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
  2. Countdown: Complete 60 reps of the first move, 50 reps of the second, 40 reps of the third, 30 seconds of the fourth, and 20 reps of the fifth.
  3. Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
  4. Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises:

photo(17)photo(16)Jump Squat: Stand with feet shoulder distance apart. Keeping your chest upright and core           tight, bend your knees and sit your hips back into a squat. Press through your heels to jump as high as you can off the ground, swinging your arms forward and above your head. Land softly and immediately lower into your next squat.

photo(14)photo(15)Forward Lunge: Stand tall with feet hip-width apart. Step forward with your left leg and slowly lower your body until your front knee is bent at 90 degrees. Pause, and then push yourself to the starting position as quickly as you can. Repeat on right like and continue alternating.

photo(9)photo(8)Tricep Dip: Sit on the edge of a bench, chair, or stair and place your palms face down next to your thighs, fingers gripping the edge. Place your feet in front of you, knees bent, keeping your arms straight. Bend your elbows and lower your hips until your upper arms are parallel to the floor. Push back up to straight and repeat.

photo(11)photo(13)Plank: Start in a high push up position. Your body should form a straight line from your shoulders to ankles. Brace your core by contracting your abs. As a modification, place knees on the floor, creating a straight line from your shoulders to your knees. If you have sore wrists, consider bending your elbows and resting your weight on your forearms instead of your hands.

Push Up: Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels. Lower the body until your chest touches the floor, keeping your elbows close to your sides. Push back to start, fully extending your arms. As a modification, place knees on the floor, creating a straight line from shoulders to knees and complete the push up as previously identified.photo(11)photo(10)photo(12)

Video:

On January 2nd, I was honoured to share these moves and this program on CH Morning Live. Check out the 6 minute video to see this workout in action here!

http://www.chch.com/morning-live-blog/item/11034-gardner-fitness-resolution

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