Fitness at Home: Working the core and lower body

So the lockdown restrictions have been eased, but as expected only a little bit. I guess every little bit helps! Its great that we can get outside for unlimited exercise and I know I have been making the most of that this week – runs, bike rides, weights – I am making the most of it.

We can also meet one person to exercise with, so have you been taking advantage of that? And how did you choose them!?

We can’t get back in the gym yet, or have a full on group exercise together, so these home workouts are still useful for keeping you going.

We’re trying to vary things up, but if there are any exercises or routines you particularly want to see then do let us know. Contact us on Elevate Instagram (@elevatefitnessukgym) or Facebook (@elevate_fitness_uk) and let us know what you think. You can also see a good selection of technique videos, workout routines and can of course watch our daily live workouts.

We’ve got a bank holiday Zoom workout this Monday (25th May) so why not join us?

For this week’s workout I’ve stuck with a bodyweight routine, to make it accessible for everyone.

I would say its slightly different to previous weeks, as it focuses more on the core and lower body than upper. It’s a quick fire, high intensity workout and you will really feel it in the midriff afterwards. Doing this regularly will give you some great results for muscle toning.

Warm Up

As you know, we like to warm up in mostly the same way on each session.

Part 1

I’ve split this workout into 2 sections. This first one is just 3 exercises, which we’re going to do in quick succession and then rest. The first exercise is done for 45 seconds, the second one for 30 seconds and the last one for 20 seconds – straight through from one to the other. We then rest for 40 seconds before going again. As usual, do as many reps as you can in each one but always focusing on the technique, to make sure we’re getting that right.

I am doing 6 rounds here, but go for 4 if you want to dial it down a bit.

The 3 exercises we’re doing are:

Eccentric Isometric Press-ups (45 seconds)

Press-ups, but with a bit of extra work. We use the same starting position and technique as a normal press up, but its not the same smooth movement that you would usually do.

Lower your chest to the floor slowly, working to a 5 second count. When you get the bottom of the movement, hold your position for 2 seconds. To finish, push yourself up to the starting position as quickly and strongly as possible. The ‘Eccentric’ technique works to build strength, as well as help you keep a cleaner technique by working through the movement at a slower pace.

Isometric Squat Hold (30 seconds)

We’re not aiming for reps here, its just one hold for the whole 30 seconds. Stand with your feet shoulder width apart and toes pointing forward. Push your hips back and bend your knees to lower your body. As you lower, imagine you are screwing your feet into the floor by actively pressing your ankles and thighs outward, to help create tension. Go as low as you can comfortably go – ideally with your upper thighs parallel to the floor. Hold this pose, maintaining the tension.

Squat Jump (20 seconds)

Your legs are going to be burning after a couple of those, so we’ll really get them working with the squat jumps. Start from the same standing position, a shoulder width apart and lower your body in the same way as the squat. As you hit the bottom point, jump explosively out of it as high as you can go. As you come down, land as quietly as possible, cushioning the landing into the squat position and repeating the same movement again.

Once you’ve done 4-6 rounds of that, then that’s the first part over. Rest for 60 seconds, get yourself a drink and we’re then into the 2nd part, which you’ll be pleased to know ups things a bit!

Part 2

We’re going to keep the timings simple for these to make it 30 seconds for each one, with 15 seconds rest time in between. Its not much down time, so it will be testing, but push yourself through it. Do 30 seconds on, 15 seconds off for all 5 exercises and then rest for a minute.

We’re going to do 3 rounds of this.

Lunges

From a standing start, step forward with 1 leg and lower your hips until both knees are bent at a 90degree angle. To maintain the right shape, don’t let your front knee go out past your toes and keep your back knee down towards the floor. Keep your upper body nice and upright throughout, looking forward and staying strong through the trunk.

Jack-knifes

Start by lying on the ground, back on the floor, with your arms outstretched behind your head. Contract your abs and fold in two, bringing your arms and one leg to meet in the middle before easing back down to the floor. Repeat the movement with the opposite leg.

You are aiming to keep your limbs as straight as you can and need to keep your arms and legs raised off the ground throughout the movement. This will really work your core.

Burpees

If you’ve been reading this every week I’d like to think you would have these perfected by now, but if not...Stand with your feet shoulder width apart. Bend your hips and knees into a squatting position and place your hands on the floor, kicking your feet back into a plank position drop your chest to the floor, all in one fluid movement. Then when you’ve got your chest down, press up with your arms and jump your feet forward, bringing the body up and jumping straight upwards to finish the move. That’s one Burpee complete, keep going for the full 30 seconds.

Russian Twist

Sit on the floor with your legs out straight. Start by leaning back slightly so your legs and torso form a V-like shape. From this position, engage your core and start twisting your torso from side to side, trying to keep your legs in the same position as much as possible.

Don’t ask me what makes these twists Russian, I just know they are great for working your stomach muscles.

Jumping Jacks

Many might know these as star jumps. Back on your feet, stand with arms at your side and feet hip width apart. Jump off the ground and spread your legs so that your feet land wider than shoulder width apart, simultaneously taking your arms out to the side and above your head. As soon as you land, go into another jump and keep going for the full 30 seconds.

Warm down

Once you’ve done the 3 rounds, this weeks routine is done. As usual, make sure you warm down properly, stretching each part of the body out slowly and sensibly.

Hope you enjoyed this week, we’ll have another next week and you can see more of our workouts, either live or recorded, on our Facebook @elevatefitnessukgym and Instagram pages @elevate_fitness_uk

They’re free and available to everyone.

We’re also about to start a huge endurance challenge –taking on the circumference of the globe – which we’ll give you more details on next week!