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.

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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!

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