© 1993 - 2020 by The Fitness Mill.

HOME WORKOUTS

For those who cannot make it to the gym because of the recent outbreak and restrictions in place for next few weeks/months we have created some home workouts that need no equipment to keep you fit and healthy.

Please see below:

HOME WORKOUT - WEEK 1 DAY 1

As seen here is a full body workout using just your bodyweight. Repeat these exercises below with the set reps:

- Jump Squats 12 reps

- Press Ups 12 reps

- Leg Drives using a stair etc 24 reps (12 each leg)

- Shoulder Rotations 12 reps

- Plank Up Down 12 reps

- 45 Seconds rest.

Repeat for as many rounds as possible (AMRAP) in 20 minutes.

HOME WORKOUT - WEEK 1 DAY 2

Get day 2 going with this lower body workout. The purpose of this session is to get some tissue adaption that you would get during resistance training at the gym but with some intensity too for those who attend classes or want that extra burn!

- Reverse Lunge 30 reps (15 each leg)

- Prisoner Squats 25 reps

- Single Leg Glute Bridge 24 reps (12 each leg)

- Wall Sit 1 Minute

- Rest 1 Minute.

Do one exercise every minute and then go down the list. Use what time you have left in that set to rest as it will burn. 25 minute EMOM inbound.

FANCY SOME AEROBICS

One for our morning ladies looking for a workout to keep them going. Here is a simple but effective aerobics workout that you can do in the comfort of your own home.

Round 1 - 45 Seconds per exercise

Round 2 - 35 Seconds per exercise

Round 3 - 25 Seconds per exercise

Give it a go and let us know how you get on!

FULL BODY STRETCH

Follow the video to get a full body stretch. Perfect for loosening up tight areas or after a workout.

We advise to do 30 seconds per stretch but the video show 15 seconds per side for demo purposes. Any questions send them over.

CARDIO & HIIT

Want to get a sweat on with some high intensity interval training (HIIT)? This is the perfect workout for you. Working your core and lower body while also keeping the intensity up. The exercises are the following:

- Squat Oblique Crunch

- Burpee

- Inchworm

- High Knees

- Squat In & Out Jumps

Do all exercises for 45 seconds, 15 seconds rest and repeat 5 times. Add in our stretching video to finish.

TRAIN WITH TAM

Want to train but struggle just to do any of the above on your own? Follow this routine with Tamsin to get your lower body burning! A seriously intense workout. EVERYTHING IS BODYWEIGHT.

Repeat 2 times that is it!

HOME WORKOUT - WEEK 1 DAY 3

Dont leave your upper body to suffer now you aren’t going to the gym. Repeat these exercises below with the set reps:

- V-Shoulder Press 12 reps

- V-Sits Alternating 20 reps (10 each side)

- Dips 12 reps (off a step)

- Plank Reach 30 reps (15 each side)

- Renegade Row 20 reps (10 each side, minimal rotation through core)

- Bear Crawl Shoulder Taps 20 reps (10 each side, minimal rotation through core again)

5 rounds for time! Go, Go, Go!

HOME WORKOUT - WEEK 1 DAY 4

Todays home workout is taken by Rob who talks through coaching points of each movement and the layout of the workouts.

This includes three separate workouts each working the full body.

This workout should not take you any longer than 40minutes including rest periods. Let us know how you get on and good luck!

TRX FULL BODY WORKOUT

Do you have a TRX or similar suspension trainer at home? Give this workout a go for a full body toning workout. Hit all muscle groups and add in some cardiovascular work. Each exercise is to be 30 seconds long and repeat the whole workout 3 times.

- Squats into Jump Squats

- Pistol Squats into Ab Tucks

- Hip Thrusts into Tricep Extensions

- Chest Press into Mountain Climbers

- Bicep Curls into Mid Row

- Finish with running on the spot.

HOME WORKOUT - WEEK 1 DAY 5

 

Todays workout is not too intense but focuses on whole body work including full extension.

The workout is the 30 seconds per exercise 5 rounds.

- Deadbug

- Inchworms

- Starjumps

- Burpee

- Squat Jumps (Soft Landing)

HOME WORKOUT - WEEK 2 DAY 1

 

A fantastic full body workout set out by Rob again with demonstrations from Tamsin.

3 workouts in this session and should not take any longer than 40minutes. Get yourself some music on a dig deep for this brutal start of the week session. Start the week strong!

HOME WORKOUT - WEEK 2 DAY 2

 

Todays workout is focused on core strength. Working through the plank variations to bring an all round workout to your mid section.

Do 1 Minute of all, then 45 seconds then finish with 30. 3 rounds in total.

- Plank

- Plank Reach

- Plank Shoulder Taps

- Walking Plank

- Side Planks

- Plank Leg Raises

HOME WORKOUT - WEEK 2 DAY 3

 

We have been asked by a fair few people for a dumbbell workout and so here you have it! Jordan talks through the exercises as well as a demonstration of each exercise.

Two sessions to push you and hit the whole body through simple but effective movements.

If you dont have a dumbbell this can be done with some household objects (Water bottle, Tins, etc) or a kettlebell.

HOME WORKOUT - WEEK 2 DAY 4

 

Looking for something that will get your heart rate up but not too much impact on the body? Well here you have it, our Low Impact HIIT session!

45 seconds per exercise. 5 Rounds. Quick but effective.

HOME WORKOUT - WEEK 2 DAY 5 (AEROBICS)

 

One for our morning ladies looking for a workout to keep them going. Here is a simple but effective aerobics workout that you can do in the comfort of your own home.

Round 1 - 45 Seconds per exercise

Round 2 - 35 Seconds per exercise

Round 3 - 25 Seconds per exercise

Give it a go and let us know how you get on!

HOME WORKOUT - WEEK 3 DAY 1

 

Start your week strong with this killer full body HIIT workout.

32 EMOM. Do every exercise for 45 seconds then use the 15 seconds as rest. This will start to burn after 10 minutes so do not go all out to start with. Pace yourself for the 32 minutes.

Message us your times!

HOME WORKOUT - WEEK 3 DAY 2

 

Another brutal workout set by Rob. Demonstrations from both himself and regressions from Rosa. 

This shouldn’t take longer than 40minutes and its full body! Break a sweat and get some tissue work!

HOME WORKOUT - WEEK 3 DAY 3

 

Simple 4 set exercise workout!

This is a 25 minute AMRAP. Following the rep range below:

- 20 Jump Squats

- 10 Burpees

- 20 Plank Shoulder Taps

- 10 Leg Raises

- 45 Seconds rest

HOME WORKOUT - WEEK 3 DAY 4

 

Test yourself on this high intensity minimal rest exercise routine. It is the following layout:

Round 1

- 50 Seconds exercise, 15 Seconds rest

Round 2

- 40 Seconds exercise, 10 Seconds rest

Round 3

- 30 Seconds exercise, 0 Seconds rest

 

Repeat this whole workout twice with a two minute rest in-between.

HOME WORKOUT - WEEK 3 DAY 5

 

BUILD THAT CORE!

Do every exercise for 20 seconds and then have 10 seconds rest. You are doing this for 5 rounds which is 10 minutes! Everyone has a spare 10 minutes to do some core!

Try get out for a 40 minute walk, run or cycle today!