Do it yourself – DIY workouts!

Need to keep fit home? Try these easy 10 minute workouts – all you need is a clear space and a resistance band!

Cardio Workout

Rocket jumps – 30 repetitions

  • Stand with your legs bent, feet hip-width apart, with your hands on your thighs.
  • Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.
  • To dial up the intensity, start in a lower squat position and hold some weights close your chest.

Star jumps – 30 repetitions

  • Stand straight, with your arms by your side and knees slightly bent.
  • Jump up, extending your arms and legs out into a star shape in the air.
  • Land softly, with your knees together and hands by your side.
  • Try to keep your abs and back straight throughout

Tap backs – 30 repetitions

  • Step your right leg behind you and swing both arms forward, then repeat with the opposite leg in a continuous rhythm.
  • Keep your head straight by looking forward, and ensure your hips and shoulders remain facing forward.
  • To really feel the burn, switch legs by jumping instead of stepping, keeping your back heel off the floor at all times. This is known as a spotty dog!

Burpees – 30 repetitions

  • Start from a standing position, and drop into a squat with your hands on the ground.
  • Keep your hands on the ground, and kick your feet back into the push up position.
  • Jump your feet back into the squat position
  • Jump up from the squat, extending your arms straight above your head.
  • Drop back into the squat and repeat.

Muscle Workout

Press ups – 20 repetitions

  • Place your hands directly under your shoulders, with your arms fully extended. Your palms should be flat against the floor, with your fingers pointing straight ahead.
  • Keep your legs straight and your knees off the floor, with your toes bent.
  • Bend your arms at the elbows, and lower your body until your chest is around 5cm from the floor.
  • Push back up and repeat.

Tricep dip – 20 repetitions

  • Sit on the floor with your knees bent, and your feet on the floor, pointing forwards.
  • Place your hands on the floor behind you, with your fingers pointing towards your body
  • Using your arms, lift your hips off the floor.
  • Bend your elbows and lower your body close to the floor
  • Push back up without locking your elbows

Shoulder press with lunge – 15 repetitions on each side

  • From a standing position, put your right foot forward.
  • Run the resistance band under the right foot and hold each end.
  • Step your left foot behind you, with your toes bent.
  • Drop your body into a lunge, whilst raising your arms as high as you can. Slowly lower them after a few seconds.
  • Repeat with the routine with your left side.

Biceps curl – 20 repetitions

  • Stand straight with your feet hip-width apart. Run the resistance band under both feet, and hold each end with your hands.
  • Keep your stomach flat, and hold the band with your arms straight & by your sides. Your palms should be facing out.
  • Slowly bend your arms up from the elbow, raising your fists towards your shoulders. Keep your elbows tucked in. Slowly lower your arms back to their starting position.

Stomach crunch – 20 repetitions

  • Lie down on your back, with your knees bent and hands behind your head.
  • Keep your lower back against the floor, and raise your shoulder blades no more than 7.5cm off the floor. Then slowly lower down.
  • Avoid tucking your neck into your chest, and use your stomach muscles to lift your body. Don’t force your neck up with your hands!

Are you looking to lose weight? Cornerstone’s clinically-proven treatment can help you lose up to 50% more weight. Subject to consultation.

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