SUMMER IS ALMOST upon us and — for those of you who abhor the idea of going to the gym when the sun is, er, splitting the rocks outside — we suggest you make your own homemade version.
You will need remarkably little in the way of equipment, just an exercise mat, a set of dumbbells and a well ventilated room.
The plan is simple; three upper body exercises, three lower body, three core and three dynamic. Do each exercise for 30 seconds and move on.
You should complete this circuit, in order, three times.
The oldest and still the best trick in the book for developing your shoulder, chest and tricep muscles. Do as many as you can in the 30 seconds, concentrating on the correct form.
Stand with a straight torso and your knees slightly bent, dumbbells resting on the tops of your thighs, your knuckles facing out.
Now, while maintaining a strong core and a slight bend in the elbow, lift the dumbbells in unison to the front — the palms of your hands always facing down.
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Continue to lift until your arms are slightly above parallel to the floor.
Pause for a second at the top. Inhale after the second pause and lower the dumbbell back down slowly to the starting position.
Standing with your feet shoulder width apart and a slight bend in the knees. Maintain a strong core and resist the temptation to crunch or arch your back.
Grab a dumbbell in each hand, rest by your sides, your palms facing down and keep a slight bend in your elbows.
Now raise your arms until your elbows are parallel to the floor, keeping your wrists and shoulders strong. SLOWLY lower the dumbbells back to the starting position. This is as important as the lift itself.
Grab the heaviest weights you can tolerate and walk around the room for the 30 seconds. If you find it too easy then genuflect slightly each time you plant your foot.
No weights required, just a whole load of motavtion. How deeply you squat depends entirely on how you feel. Obviously the deeper the squat the better, and more painful.
Grab a dumbbell in each hand, feet together and now lunge as far forward with one foot as you can. Drop your knee to the floor, hold, lift and return to the starting position. Switch legs.
Get into the plank position with the palms of your hands pressed into the floor. Now bring your knees, one at a time, into your chest. If you feel good, bring them up towards opposite shoulders. For example, bring your left knee up to your right shoulder and vice versa.
Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push up position.
Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. Do as many as you can in one minute.
Lie on your back and extend your arms out to the side or keep your hands behind your head if that’s more comfortable. Raise your knees and feet so they create a 90-degree angle. Contract your abs and exhale as you lift your hips off the floor with control; your knees will move toward your head. Try to keep your knees at a right angle.
How to design your own homemade circuit training facility
SUMMER IS ALMOST upon us and — for those of you who abhor the idea of going to the gym when the sun is, er, splitting the rocks outside — we suggest you make your own homemade version.
You will need remarkably little in the way of equipment, just an exercise mat, a set of dumbbells and a well ventilated room.
The plan is simple; three upper body exercises, three lower body, three core and three dynamic. Do each exercise for 30 seconds and move on.
You should complete this circuit, in order, three times.
1. Upper body
Push up
The oldest and still the best trick in the book for developing your shoulder, chest and tricep muscles. Do as many as you can in the 30 seconds, concentrating on the correct form.
Bicep curl
You’ll obviously need some dumbbells or barbells to execute this but luckily they’re not expensive to buy.
A full set will set you back around €50.
Again, focus on form; keep your upper body steady and resist the temptation to swing.
Frontal raise
Stand with a straight torso and your knees slightly bent, dumbbells resting on the tops of your thighs, your knuckles facing out.
Now, while maintaining a strong core and a slight bend in the elbow, lift the dumbbells in unison to the front — the palms of your hands always facing down.
Continue to lift until your arms are slightly above parallel to the floor.
Pause for a second at the top. Inhale after the second pause and lower the dumbbell back down slowly to the starting position.
Lateral raise
Standing with your feet shoulder width apart and a slight bend in the knees. Maintain a strong core and resist the temptation to crunch or arch your back.
Grab a dumbbell in each hand, rest by your sides, your palms facing down and keep a slight bend in your elbows.
Now raise your arms until your elbows are parallel to the floor, keeping your wrists and shoulders strong. SLOWLY lower the dumbbells back to the starting position. This is as important as the lift itself.
2. Lower body
Farmer’s walk
Grab the heaviest weights you can tolerate and walk around the room for the 30 seconds. If you find it too easy then genuflect slightly each time you plant your foot.
Squat jumps
No weights required, just a whole load of motavtion. How deeply you squat depends entirely on how you feel. Obviously the deeper the squat the better, and more painful.
Lunges
Grab a dumbbell in each hand, feet together and now lunge as far forward with one foot as you can. Drop your knee to the floor, hold, lift and return to the starting position. Switch legs.
3. Dynamic
Mountain climbers
Get into the plank position with the palms of your hands pressed into the floor. Now bring your knees, one at a time, into your chest. If you feel good, bring them up towards opposite shoulders. For example, bring your left knee up to your right shoulder and vice versa.
Burpees
Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push up position.
Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up. Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead. Do as many as you can in one minute.
Alternate lunges
Hands on hips to start with. Feet shoulder width apart. Now, simply lunge out in front with one leg and explode up, changing legs as you do so.
And repeat, again and again. Getting faster as you do it, and lunging deeper also. Feel the burn in your glutes and quads.
4. Core
Sit ups
Need we even explain? Remember NOT to bend your neck. The movement comes from the core muscles and nowhere else.
Planks
You know the drill. Keep that body straight; ankle, knee, hip, shoulder all in one straight line. Hold for 10 seconds, contracting the core.
Reverse crunch
Lie on your back and extend your arms out to the side or keep your hands behind your head if that’s more comfortable. Raise your knees and feet so they create a 90-degree angle. Contract your abs and exhale as you lift your hips off the floor with control; your knees will move toward your head. Try to keep your knees at a right angle.
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