Gym closed? Don’t worry we’ve got your back… your pecs and your abs too, come to think of it.
We know 2020 has let itself go, big time, but that doesn’t mean we have to also.
Home is the new everything for now, office, restaurant, bar and now gym. A gym that can include circuit training too. The workout that works harder at burning those calories (10 a minute!) sculpting those muscles and blasting that fat, is coming to a living room near you, today. Here’s our guide to the best at home circuit training, whatever your ability...
The Beginner
Let’s start at the, err, beginning shall we? Circuit training can never be described as easy but here’s a way of easing your body into it, if it’s not normally your thing...
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Bodyweight squats: 20 reps
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Push-ups: 10 reps
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Walking lunges: 10 each leg
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Dumbbell rows (use 2ltrs of milk or another weight): 10 each arm
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Plank: 15 seconds
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Jumping jacks: 30 reps
Run this circuit three times to begin with. You got this...as long as you got milk...
The Advanced Level
If you and circuit training are on first name terms, then this is the workout you need in your life right now. Warning, it contains one legged squats. Feel the burn...
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One legged squats: 10 each side
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Bodyweight squats: 20 reps
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Walking lunges: 20 reps (10 each leg)
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Jump step-ups: 20 reps (10 each leg)
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Pull-ups: 10 reps
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Dips (between chairs): 10 reps
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Chin-ups: 10 reps
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Push-ups: 10 reps
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Plank: 30 seconds
Complete this three times, if you can. Trust us, you will feel this one. What’s that saying again, no pain...
The One With The Kettlebell
Popular the world over, the humble kettlebell was at one time a great Russian secret. First introduced in the 1800s by Vladislav Kraevsky, the father of weightlifting in the Soviet Union, it went global 20 years ago, after it was smuggled out in a top-secret CIA mission (that last bit is made up, you know that, right?). We digress, get the kettlebell on with this inhouse workout...
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Halos: 8 reps (each side)
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Goblet squats: 10 reps
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Overhead presses: 8 reps (each side)
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Kettlebell swings: 15 reps
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Bent Over Rows: 8 reps (each side)
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Front rack reverse lunge: 6 reps (per side)
Repeat three times, followed by some stretches, don’t forget the stretches. And reward yourself by actually putting the kettle on and enjoying a cuppa, you’ve earned it.
The Batman
Everyone knows Batman always works alone. Everyone apart from Robin that is, he never got the memo. This advanced workout is best done alone, and repeated use will have you charging around like the Caped Crusader himself, minus the cape, we hope...
Day 1
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Rolling squat tuck-up jumps: 5 reps
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Side to side push-ups: 5 reps
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Modified headstand push-ups: 5 reps
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Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
Day 2
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‘180 Degree’ jump turns: 5 reps
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Tuck front lever hold: 8 seconds
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Tuck back lever hold: 8 seconds
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Low frog hold: 8 seconds
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Handstands against wall: 8 seconds
The One In The Playground
So gyms are out of bounce for lots of us right now, but playgrounds? Last time we checked those bad boys were wide open. And believe it or not, they are a perfect platform for circuit training. Cast away fears that you’ll look ridiculous, and just go for it, it’s 2020 after all. Bizarre is what it does best. Find the level that suits you best...
Level One
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Alternating step-ups: 20 reps (10 each leg)
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Elevated push-ups: 10 reps
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Swing rows: 10 reps
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Assisted lunges: 8 reps each leg
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Bent leg reverse crunches: 10 reps
Level Two
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Bench jumps: 10 reps
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Lower incline push-ups: 10 reps
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Body rows: 10 reps
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Lunges: 8 reps each leg
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Straight leg reverse crunches: 10 reps
Repeat three times, ok so you’ve never been in so much pain in the playground since you fell off the slide when you were 8, but trust us, it will all be worth it in the long run.
