Home workout - part 2

You don't need fancy equipment to get an all over workout at home.

 

It's often said that home is where the heart is. But for some of us, it's where the heart is best looked after. You don't need a stationary bike or gym membership to improve your heart health and
overall fitness. Two weeks ago we unveiled the first part of our home workout series, and today you can add part two. Do this workout for a couple of weeks and then mix and match these exercises with the first home workout. You can also do the home workouts in conjunction with the workouts for gym and outdoors that we've featured in previous weeks. For best results, try to do three strength circuit workouts each week.

1. Bucket lunges

Hold a half-filled bucket in each hand, or in one hand (pictured) to force your core area to work harder. Stand with feet shoulder-width apart and take a long stride forward, keeping the same width between your feet. Raise your back heel off the ground and keep your torso upright. Drop your back knee down to a point just off the ground, keeping most of the weight through your front heel. Raise and repeat without stopping at the top of the movement. You should feel this exercise in the glutes (buttocks), in your front leg and the upper thigh of both legs.

2. Knee push-ups with side reaches

Assume a push-up position on your knees. Lower into a push-up, taking your chest to a point between your thumbs. Push up again and, as you reach the top of the movement, take your left hand off the ground and twist so that your chest faces left. As you twist, keep your hips up and stay strong through your side abdominal muscles. Place your left hand back on the ground, perform another push-up and then repeat the twisting movement on your right.

3. Reverse crunches

Lie on your back, hands by your sides, palms facing down. Raise your head and shoulders off the ground so that the muscles in your abs tense. Raise your feet off the ground and lift your thighs until they are vertical, with your knees at 90 degrees. Raise your tail bone off the ground, squeeze through your abdominals and draw your knees up towards your chin by flexing your spine and contracting your abs. Lower your legs down to a point just short of vertical and repeat.

4. One leg toe touches

This is a great exercise to train the muscles that stabilise your ankles. It also gives your buttocks, hamstrings and quads a great workout. Balance on one foot and, if needed, place one hand on a wall to balance. Bending the same leg, bend forward and touch your big toe with the opposite hand. Slowly rise back to standing and repeat. The leg on the ground should bend about 45 degrees and you should maintain a straight back the whole time. Try to complete all reps without placing your other foot on the ground.

5. Band rows

Wrap an exercise band around a vertical pole or similar anchor. Hold a handle in each hand. Walk back away from the anchor so that the band has some tension. Standing with your feet and hips square, pull the band back with your right arm. Keep your elbow high and twist your torso to the right as you pull back. Pull back as far as you can while retaining your foot position. Twist back and control the band back to the starting position before immediately repeating with your left arm. Once you get used to this movement, you'll strike up a rhythm as you twist from side to side.

6. Side bridge switches

Assume a side bridge position, forearm flat against the ground, elbow under your shoulder and your hand in a fist. Raise your hips off the ground so that only your forearm and the side of the lower foot are touching the ground and raise your other arm to the ceiling. Hold for five seconds, then move to a prone (face-down) bridge, in a push-up position, but on your forearms instead of your hands. Hold for five seconds, then shift to a lying bridge on the other side. Hold for five seconds. You've now completed one rep.

Circuit style

Maximise your time and results by doing a set of exercise one, then move straight to exercise two, then three and so on until you've done a set of all six exercises without rest. You'll get a cardio workout and improve your strength and tone.
Buckets - Most laundry buckets are about 10 litres so are ideal for many lower-body movements. You can make marks on the bucket at the two-, four-, six- and eight-litre levels so you have a range of weights. For lunges, start with a two-to four-litre bucket in each hand and gradually increase the weight over time. You can increase the challenge to your core area by only holding one bucket so your core needs to correct the uneven load. Make sure your back is straight.
Garden bench - Step-ups, push-ups, dips, decline lunges and the like can all be done on a bench.