Caroline Girvan
1 Hour Full Body Workout at Home – working your entire body, building muscle, burning fat, becoming stronger, strengthening your heart – no equipment, no jumping – thats the promise of your today´s trainer Caroline.
Using your own bodyweight as resistance, hitting the entire lower body, upper body, abs and core. Working on balance, co-ordination and mind to muscle connection such as lifting the rear leg using glute only from lunge. You will only need a mat or elbow friendly surface and a chair / box etc to place feet and hands on is optional.
Each exercise is performed for 45 seconds, 15 seconds to then get ready for next exercise. Once one round is completed, you have to repeat to bring you to 60 minutes.
Real time workout consists of:
- SQUAT TO PULSES (x5)
- SQUAT ROCKS
- FWD ALTERNATING 45 DEG LUNGES
- LUNGE PULSES
- LUNGE PULSES
- LATERAL LUNGE TO TOES UP
- LUNGE TO GLUTE LIFT
- LUNGE TO GLUTE LIFT
- BULGARIAN
- BULGARIAN
- DIPS PLANK UP AND DOWN (1)
- DECLINE PUSH UPS (2)
- PLANK SIDE TO SIDE (3)
- SHOULDER TAPS (4)
- SCAPULAR PUSH UPS
- UNEVEN PUSH UPS (5)
- REVERSE SNOW ANGELS
- SPIDER-MAN WAVES
- PUSH UP FROM HANDS OFF MAT (6)
- DOWNWARD DOG TO KNEE TUCK
- DOWNWARD DOG TO KNEE TUCK
- PLANK TWIST
- SIDE PLANK HIPS UP & DOWN
- SIDE PLANK HIPS UP & DOWN
- PLANK HIPS UP & DOWN
- STRAIGHT LEG ALTERNATING LOWER (7)
- REVERSE CRUNCH
- TABLETOP CRUNCH
- BUTTERFLY CRUNCH (8)
Training Goals:
- Abs
- Core
- Arms
- Back
- Chest
- inner and outer tighs
Tips 1 Hour Full Body Workout at Home:
- Make adjustments whenever and wherever you need to:
- simply leave out jumping part of burpees and perform static squats and lunges.
- With leg lower and hollow, simply bend at knee and lower to own level where you feel comfortable and where your lower back is remaining pushed to mat
- Simply work as hard as you can during the 30 seconds with quality reps and good form and you can enjoy that much deserved 30 seconds rest
- If not comfortable with Bulgarian lunges, simply place hand on a wall to provide support or perform lunges with both feet on floor
Equipment: Mat
We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
If you have any questions, wishes or suggestions, feel free to contact us.