Time efficient workouts – Home boot camp
GET FIT & MEAN IT! with World Champion Kate Bramley
With the hectic Christmas season approaching, many of you will use the excuse that you have no time to exercise. Below is a list of my favourite exercises which can be done from home with little equipment. You can mix them up to make a hard “boot camp” style workout lasting 30-60mins. Get the kids and rest of the family to join in with the exercises as well.
Skipping
Aim for 5-10mins + and mix up jumping, hopping & running on the spot
Running
Aim for 20-30mins continuous or mixed with walking/high intensity sprints depending on your fitness level.
Stair/Hill Climbs
5-10 repeats of a short hill or longer flight of stairs. Hard on the way up & easy on the way down. If you don’t have access to a longer flight of stairs you could us one step & do step ups.
Plank
Aim for 30-90secs in traditional face down position and on each side maintaining good form.
Calf Raises/Lunges/Squats
Aim to do as many as possible until fatigue on both legs or single leg (raises & squats). Add some weight in your hands by filling up a bottle of water.
MONDAY
45-60min easy swim incl. 5 sets of 50-100m efforts at a steady pace
TUESDAY
Day Off
WEDNESDAY
45-60mins Home Boot Camp
THURSDAY
60min power walk on a trail if possible
FRIDAY
60min spin class or cycle outside including some hills
SATURDAY
Day Off
SUNDAY
45-60mins Home Boot Camp
MONDAY
Day Off
TUESDAY
40min easy jog on flat path
WEDNESDAY
45-60min swimming focus on breathing both sides and/or increasing the amount of strokes before a breath
THURSDAY
45-60mins Home Boot Camp
FRIDAY
60min power walk
SATURDAY
60-90min easy ride with family or friends
SUNDAY
Day Off
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