Time to get Hard-Core
The following routine is an alternative functional workout to a previous post. Both these workouts are designed to improve fitness and strengthen the core without the need for weights; although weights can be added of course for those who are more advanced. It requires only a ball (football, rugby, basketball) and your body-weight and each exercise can be performed in a 2x1m space; making it ideal to perform at home (in lockdown).
The aim is to follow each exercise for 1 minute in a rotation back-to-back with minimal rest between (< 1/2 minute). Followed by a rest period of 2 minutes before the next rotation.
Let me know how you get on. Enjoy!
Rotation 5: Core 2
| Name | Start Position | Exercise | Advanced Variation |
|---|---|---|---|
| Spiderman Crawls | Press-up position with hands on a ball. | Bring one knee between hands, step back, then other knee. | Alternate between knees between hands and outside hands. |
| Hand Walks | Standing position | Bend to touch floor, walk hands forward, then back and stand up. Repeat. | |
| Side Plank Crunches | Lie on side, raise body so that forarm resting on floor. | Raise other hand to the sky, twist so arm threaded under opposite arm-pit. Switch sides. | Raise body to hands. |
| Flutter Kicks | Lie on back, legs straight, with feet raised 6 inches from the ground | scissor kick legs, whilst slowly raising legs up to until 45 degrees and slowly lowering again. |
Rotation 6: Upper Body 2
| Name | Start Position | Exercise | Advanced Variation |
|---|---|---|---|
| Declined Press | Press-up position with feet raised on chair, legs straight. | Lower arms until upper-chest touches the floor. Then raise to starting position | Try adding a resistance band around the neck |
| Renegade Rows | Press-up position with feet on floor. | Perform 2 press-ups, then raise one straight arm to the side, hold and repeat for other arm. Try not to twist the body. | Try holding tennis balls in each hand |
| Pike Press | Press-up position with feet with chest in line with waist | Lower arms until front-shoulders are near to the floor. Then raise to starting position. | |
| Turkish Getups | Lying on floor, holding tennis ball in one hand above the head | Stand-up using only one arm to assist raising yourself up. Try not to twist the body. | Try without lying on floor on return. Twist onto other hand. |
Rotation 7: Lower Body 2
| Name | Start Position | Exercise | Advanced Variation |
|---|---|---|---|
| Squat Jumps | Start in squatting position, with legs parallel to floor. Hold ball out in front | Jump in the air and land back into squatting position | Hold squatting position for 5 secs between jumps |
| Pistol Squats | Start with one leg on ball or chair in front of you. | Squat down (one-legged) | |
| Wall Sits | Start in squatting position, with legs parallel to floor. Hold ball out in front | Stay in squatted position | Holding onto ball either end, twist arms |
| Split Squats | Start with one leg on the ball behind | Squat down (one-legged), ensuring to roll the ball backwards with the other foot |
Rotation 8: Cardio 2
| Name | Start Position | Exercise | Advanced Variation |
|---|---|---|---|
| Ball Hops | Stand with ball adjacent to body | Hop over ball, keeping feet together | Try with resting on landing |
| Shadow Boxing | Squat down until legs parallel with floor | Shadow box | |
| Scissor Jumps | Lunge position (squatting with one leg in front | Jump and switch front leg | |
| Ladder climb | Press-up position with hands on ball | Bring knee up to chest. Swap legs, so as appearing to climb a ladder |
Helpful Tips:
- Warm up (obviously). Personally I always warm up with some low intensity stretches.
