OK. So I know that a number of people will be really struggling with the lack of structure of a gym routine when at home, so below I have designed a 3-day at-home workout that can be done with minimal kit and only your body weight.
Hopefully it will give everyone a little structure and hit multiple aspects of health and fitness. If you are struggling with any of the movements please don’t hesitate to contact Rossendale Leisure Trust who will get a Fitness Instructor to help where possible.
We hope you enjoy and find the following workouts useful.
Day 1
Chest and Triceps
Press ups, 3 sets of 5 reps
Press ups, 1 set to muscular failure*
Press ups, 4 sets of 20 – 25 reps
(*Training to failure means going the last rep, till you struggle to complete it, in that set.)
Bodyweight dips, 1 set of 5 reps
Bodyweight dips, 1 set to failure
Bodyweight dips, 4 sets of 20 – 25 reps
Shoulder press ups, 1 set of 5 reps
Shoulder press ups, 1 set to failure
Shoulder press ups, 4 sets of 10 – 15 reps
Finish with a 3 mile run
Day 2
Lower Body
Bodyweight squat, 3 sets of 5 reps
Body weight squats, 1 set of 50 reps
Bodyweight squats, 4 sets of 25 reps
Walking lunge, 6 sets of 50 reps total
Conditioning Circuit
5 rounds of the following
400m run
15 burpees
25 v sits
15 squats
Day 3
Back and Core
4 supersets (no rest between exercises)
2 minute plank into 20 press ups
Pull up/row depending on kit available
4 sets to failure
Core triset – 4 circuits
20 v sits
20 crunches
1 min plank
3 mile run
