Remember: you will never fail at weightloss or fitness. You just learn from your mistakes.
Along with this workout program I would like you to either walk for 1 hour, or jog for atleast 25 minutes. Do this at least 3 - 4 times a week. Do it everyday and you're a champion ;)
Make sure it's power walking tho. Everyone has the ability to walk, so walking shouldn't be seen as exercise. Walk fast so your heart starts beating, and you start sweating!
If you can, and I do suggest it. Jogging it's the best for weight loss. You increase you heart strength, you increase you lung capacity, you sweat, you burn calories and build strength in your legs
Here is the proof. Just shows how much more calories you burn jogging. You might have seen this a few days ago posted by myself. If you don't follow me on twitter then start! Follow @HighDegreeFit .
Disclaimer: I Joshua Haswell or high degree fitness, will not be held responsible for injuries/death that occur while working out at home. Always workout with a partner to assist.
Disclaimer cont: Seek medical clearance before doing any exercises that will cause your heart rate to increase. I am happy to answer all questions. Be safe. Continue only if you agree to these terms.
WARM UP: Jumping jacks/star jumps : 50 repetitions.
I have created 2 levels. Very similar, but try level 1 first then build yourself up to level 2. If you find any of the exercises hard, please message me, and I'll give alternatives when possible.
Perform all exercises one after eachother in a circuit. Do each exercise for either 30 seconds or you can choose to do 15 reps of each. For a few exercises repetitions are stated on the exercise
Make sure you complete either level 1 or 2 about 3 to 4 times. Push yourself. If you can do more then well done. Want a harder program? Email Joshua@highdegreefitness.com.au.
Vertical jumps: 1- bend at hips and knees into a semi-squat position, with your hands touching the floor. 2-push off your feet, jumping into te air raising you hands. Repeat in a constant motion
Kneeling push ups : 1- support your body on your knees and hands, chest nearly touching the floor. 2- push up so your arms are nearly straight. Remember to keep your back strong
Squat- 1- Stand upright, hands by side. Feet shoulder width apart. 2- lower your body down pushing you bum out, putting your weight in heels. 3- push using your heels to stand up.
With the squat remember to keep your back flat, and head up throughout the movement. When you squat down your knees shouldn't go over your feet.
Bent over row: 1-Bend forward at your waist, with your knees slightly bent, and your back flat. 2- lift the weight to your chest. 3- lower the plate to a straight arm position, keep your back flat.
Overhead press: 1-stand upright holding weights at shoulder / ear height, with elbows bent and palms facing forward. 2- press the weights overhead extending your arms fully. Stand upright!
You can also sit in a chair, but make sure your back is flat, and no slouching.
High knees: Basically running on the spot, make sure you bring your knees as high as possible. Make sure you run as fast as possible. Do it for 30 seconds or reps of 40, 60 & 80
Bench/Chair Dip: 1-place your palms on chair just outside your hips. Keep your heels on the floor. 2-bending at elbows, lower your body to floor,keep your back close to chair. 3-push up through palms.
Lunge: 1-start stand upright, arms to side. 2- take a step forward dropping back knee to a fist width off floor. Torso slightly leaning forward,most weight in front leg. 3-push off using front foot.
Sit up: 1-lay on your back, knees bent, feet flat on floor. 2- lift your upper body off floor, bringing chest to knees. Keep feet on floor. TO HARD? Anchor you feet under something.
Bridge: 1-face down on the floor, with your legs, and back flat. Arms are bent tucked in by your side. Keep a strong back and core. Hold for as long as possible. TO HARD? Rest on knees
Repeat circuit 3 to 4 times. Next level 2
Burpee: 1-start in the top of a push up. 2- jump your feet in, bring knees to chest, keep hands on floor. 3- jump up, raising hands above head. 4 return to mid position thrusting knees back. Repeat!
Push up: 1-support your body on your toes and hands, elbows bent and chest nearly touching floor. 2-keeping legs and back flat, push up so arm are straight. REMEMBER to keep back flat with legs
Squat- 1- Stand upright, hands by side. Feet shoulder width apart. 2- lower your body down pushing your bum out, putting your weight in heels. 3- push using your heels to stand up.
Bent over row: 1-Bend forward at your waist, with your knees slightly bent, your back flat. 2-lift the weight to side of your chest. 3- lower the weight to a straight arm position, keep your back flat
High knee push up: 1-running on the spot, bring your knees as high as possible. 2-Bring hands to floor, push legs out. 3-Do a push up. Jump back up to high knees. Do 10 high knees & 1 push up as 1 rep
Chair Dip: 1-place your palms on chair just outside you hips. Keep your heels resting on couch 2-bend at elbows lower your body to floor,keep your back close to chair. 3-push up through palms.
Lunge: 1-start stand upright, arms to side. 2- take a step forward dropping back knee to a gist width off floor. Torso slightly leaning forward, most weight in front leg. 3-push off using front foot.
Sit up: 1-lay on your back, knees bent, feet flat on floor & weight in hands. 2- lift your upper body off floor, bringing chest to knees. Keep feet on floor. TO HARD? Anchor you feet under something.
Elevated bridge: 1-Raise your body off the floor, resting on your forearms and toes, with toes on a bench, bed or couch. Maintain your body in a straight line keeping back and legs flat. Hold!
Repeat circuit 3 to 4 times.
Don't have weights? Fill up water bottles. Easy solution !
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