Here are some workouts you can do inside at home or out of doors. They are all scalable and can be modified to suit you, your ability, your training buddy's ability, the environment, the time frame available and your mood.
The 6 workouts range from 7 - 40 minutes duration and require a minimum amount of space. All cost nothing and require no special training clothes or shoes. Some use just your body, others utilise some household items or basic gym equipment. All require a 'can do' attitude.
Enjoy :)
1/ 10 x 10 x10
This workout can be done inside or out and requires little space. The milk crate shown here for the step-ups can be substituted with a stair a step or box that is stable and can stand some weight.
This workout comprises of 10 bodyweight exercises. The idea is to perform 10 repetitions of each exercise for 10 rounds with a 30-second rest between the rounds. But that is only a suggestion. You could select 8 exercises and do 8 repetitions of each for 8 rounds, or 7 or 5. You can add more rest in if needed or power on though for a good cardio effect. It's as hard or as long as you want it to be. The way to improve the cardiovascular system with high-intensity intervals is to work hard for a short period and recover enough to work equally hard for the following work periods. So keep this in mind when making your scaled option.
The same workout can become a resistance training session by adding weights and resistance bands to the step-ups, squats and lunges. The options are endless.
2/ Back Yard Workout.
This workout demonstrates 2 variations for every exercise making it a good one to do with a training buddy or a personal challenge as you progress from the beginner to the more advanced versions.
3/ Kettlebell Flow
This kettle-bell Flow workout utilises only one bell and moves through some basic kettlebell exercises. The selection of exercises works one limb, muscle group, joint, at one time. We all have anatomical imbalances and physical biases. Unilateral exercises develop full-body functional strength and assist with improved postural alignment. This can be a timed workout or for a set number of rounds. Rest periods can be altered to stress the cardiovascular system or adjusted for a strength-focused workout.
4/ The 7 Minute Workout
The 4 exercises demonstrated in this short and simple workout can be performed in any small space be it the bedroom, the office or even the kitchen and is a quick and effective way to get you moving through a busy working day. The movements are uncomplicated and some basic furniture items are used. This workout focuses on the main areas of concern for those sitting down most of the day i.e. the back, the glutes, the shoulders!
5/ The 8 Minute Workout
This is another workout for the time-poor. This short session is perfect for those who sit a lot, those unsure about what exercises to do and those intimidated by the look of hard and fast workouts. These gentle movements can be done by anyone, anywhere, anytime.
6/ Small Space Workout
Specifically designed to comply with the social distancing rules, this workout is great if you have a small space and some basic gym equipment. Body-weight exercises are excellent but adding in some weights can really increase muscle mass and improve bone density over time. This workout is a pyramid style with increasing repetitions from 3-12 of 10 different exercises. It's fun and challenging and you can do 3-5 rounds depending on your time and inclination :)
I recommend you start. Find one that appeals and give it a go. I promise you that exercise will make you feel better! If you don't know where to start, clear a space and set a timer for 5 minutes and start. If you have any questions or need clarity or more direction on any of the exercises or sequences please make contact rose@rsecampbell.co
I look forward to hearing from you.
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