An all-over workout for everyone to do at home during lockdown

He talks us through some home workouts that you can do during the current UK lockdown.

We opened Elevate in January as the first class-only gym in Peterborough. We had built up a great community of people who trained with us on a regular basis, which was great for both mental and physical well-being.

With the lockdown, people are naturally struggling with both of these things, so we’re trying to do as much as possible to keep people going. We have regular online classes that can be done from anywhere and each week in this column I’ll put together a workout that you can do from home.

This week’s routine will help all over body control and co-ordination, as well as give us an all-round workout.

All you need is a 1 by 1 metre space, a chair and a rucksack to do the job. This workout can be tailored to all abilities, there are plenty of exercises so pick and choose if you want and increase or decrease the reps as you see fit.

Warm Up:

Every good workout starts with one! Check out the image for some basic warm up techniques to get started, then we’ll go into the Alternating Clear & Press, using your rucksack, keep it light for now.

Front a standing position with the rucksack sitting between your legs. Using one hand, pick the bag up from the top hanging handle and raise to your chest. Then continue its path up to above the head, making sure you finish with your arm in line with your head. From here we are going to as slowly as we can, bringing the bag back down to the floor. Aim for five repetitions each side and then repeat this three more times.

Pump:

This is where we start to get the blood flowing. We’re looking at 30 seconds of work, with 20 seconds rest in between with six rounds in total. Your rucksack can be heavier here.

Seated Press:

Sitting down hold the rucksack with both hands at chest height in front of you. You’re going to press the bag above your head aiming for your arms to be inline with the head, framing the head with both arms. Bring the bag down under control back to your chest and repeat.

Single Arm Row:

Standing in a split stance, bend at the hip keeping a strong spine (chest up, bum back) until your torso is at roughly a 45* angle. From here use your opposite arm to your forward front leg to lift your bag. Pull the bag back towards you and squeeze your shoulder blade back (imagine putting something in your pocket is always a great way to get this right). Lower down and repeat on that same side for 15 seconds then switch and repeat on the opposite side.

Bag Throw Behinds:

Kneel on one knee and hold your bag to your hip in both hands on the side you have your knee on the ground. The objective here is to throw the bag over your opposite shoulder (without letting go!) At the end range of motion bring it back to your hip and repeat on that side for 15 seconds then switch.

Max Rep EMOM

EMOM stands for every minute, on the minute. It’s a type of interval workout where you perform an exercise at the start of every minute. Its great for a high intensity hit while also pacing yourself.

We’ll be doing as much work in that 60 seconds as possible and only resting when you can’t do anymore. We have three exercises, which we will do one after another and aim to do a total of four rounds so that’s 12 minutes of work, but do what you can!

Kneeling Bottom up press:

This exercise is from your knee again like the bag throw behinds. On the same side as your knee on the ground, balance the bottom of the bag in the palm of your hand. You’re going to press the bag above your head as many times in 30 seconds before switching over.

Plank

Everyone knows a plank, but with this plank I’d like you to be on your hands in a press up position. Wrists stacked under shoulders, back straight and hips slightly tucked in to keep stomach tight and removing any pressure off the lower back. HOLD IT!

Lunges

Stick the rucksack on your back and start lunging up and down, switching legs each time.

Aim to get your knee down to the floor each time, but if that’s too hard, work with the range of motion you have, with the aim of getting as close as possible.

Warm down:

Let the heart rate come down, take on a little fluid and work yourself through some stretches that will open up all those worked muscles.

In a studio this workout can be much more varied as we’ve got so much equipment to play with, but it still gives a great workout at home. Try it yourself and let me know how you get on!

If you want to see more of our workouts, either live or recorded, check out our Facebook @elevatefitnessukgym and Instagram pages @elevate_fitness_uk

They’re free and available to everyone – we’ve got a great community at Elevate so come and join us!