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3 At-Home, Full-Body Workouts. No Equipment Needed.

At-home full-body workouts don’t necessarily require a lot of equipment. We believe, working out requires motivation more than anything else. That’s the best news for many exercisers who may not have access to any equipment during COVID 19 lockdowns.

At-home bodyweight workouts allow you to keep active and stick to your fitness routine at home. These can easily be used to workout virtually all of your muscles, from your hamstrings to your quads, glutes, core, back, chest, shoulders, arms, you name it!

What’s more? Bodyweight workouts can double up as cardio workouts too when done using high reps with limited rest. This means getting in shape doesn’t have to be complicated.

And according to science, short periods of intense exercise can be just as effective — sometimes more so — than longer workouts that you do with moderate effort!

That’s why we’ve done the heavy lifting for you and created some at-home workouts that need no equipment.

workout

1. 20-minute full-body workout

This full-body workout will work every muscle in your body and get you one step closer to your fitness goals. Start the timer and complete it minute for minute, meaning, start at the start of the minute, rest until the start of the next minute if there is time. Do this circuit 5 times.

  1. 15 pushups
  2. 30 squats
  3. 40 mountain climbers
  4. 20 reverse lunges, each side
  5. 40 plank rows

2. Quick circuit training

Train your body in a different way by doing 3 blocks of exercise and tiring your muscle groups. All body, weight, no equipment needed!

Start with the warm-up, rest for 1 minute. Go onto block 1, rest for a minute after. Then block 2, rest for a minute after. And finally do block 3! And you’re done!

Warm-Up

  1. 20 glute bridges
  2. 10 push-ups
  3. 20 lunges, each leg
  4. 10 single-leg deadlifts, each side

Block 1

  1. 25 air squats
  2. 15 sit-ups
  3. 15 single leg deadlifts, each side

Do these for 3 rounds, with 30 seconds of rest between each full round.

Block 2

  1. 30 alternating lunges
  2. 1-minute plank
  3. 30 jumping jacks

Do these for 3 rounds, with a minute rest after each full round.

Block 3

  1. 10 spider planks, each side
  2. 10 leg raises
  3. 20 single-leg glute bridges

Do these for 3 rounds and rest for a minute between each round.

3. Full body ultimate workout

This one will increase your cardiovascular fitness as well as help give you overall muscle activation. 

How does it work?

Warm-up

Do all three exercises and then repeat the sequence 4 more times.

  1. 10 squats with shoulder press
  2. Alternate reverse lunges (10 each leg)
  3. 10 Jumping jacks

Circuit

Complete all the exercises in a block, then move onto the next block.

Block 1

  1. 15 glute bridges
  2. 8 push-ups (or as many as you can, between 5-12)
  3. 12 Bulgarian Split Squat on each leg(foot on a chair, box, or bench)

Repeat all 3 for 2 more rounds.

Block 2

  1. 15 donkey kicks on each side
  2. 1-minute plank
  3. 1-minute side plank on each side (can be done on one knee for beginners)
  4. 15 single leg deadlifts on each leg

Repeat all for 2 more rounds.

Block 3

  1. 30 mountain climbers
  2. 20 lunges on each leg
  3. 20 seated reverse fly

Repeat for 2 more rounds and you’re done!

 

Maximise the benefits of your workout by adding the right fuel to nourish your body!

And it’s not as simple as switching out processed sugar with fruits and veg.

You need to eat the right types of food at the right times of the day. Find out more here

Remember to eat clean. Add natural protein-rich foods to your diet. Drink enough water and staying hydrated helps your metabolism. Have a well-balanced meal and do not cut out major food groups from your diet. Add natural cleansing and immune-boosting herbal teas like olive tea to your daily routines. And get plenty of sleep!

Buy Our Herbal Olive Teas and Olive Orchards Honey here.

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