Might you be looking for an exercise routine to perform at home? Look no further than this full-body workout that aims to build strength and lose weight using nothing but your own body! Read on to see the final circuits to complete the full routine.
Spaceman Jump
Start in a standing position, keeping your feet separated by shoulder width. Lower your right leg slightly before pushing off hard towards the left side, landing onto the left foot. As soon as you have landed on your left foot, repeat the action instead moving to right side.
That will complete one rep, with eight in total required to finish a set. Rest for 30 seconds after this and perform a further two times to finish.
Standing Long Jump
Starting in the standing position, place your feet shoulder-width apart, and then lower your body into a squat. As you do so, bring your arms back behind you and then swing tem forward to give you the momentum to launch forward with a jump, using the legs to help add more power to the jump. Go as far as possible with one jump and be sure to land on the feet.
As you land, one rep has been performed. Simply turn to face the direction you jumped from and repeat another jump, finishing a total of eight reps. Take 30 seconds to catch your breath and then perform another two sets of eight reps.
Side Plank
Start on the ground, rest on the left side of the body and extend the legs straight out, keeping the entire body straight too. Place the weight of your body onto your left forearm, keeping it flat on the ground.
Engage your core and lift your hips up off the ground at the same time, so that an entire straight line is formed with the body. Remain in this position for as long as possible, making sure you take deep breaths as you do so.
Switch to the right side of the body and repeat the same move to finish a rep. Aim for four reps if manageable and then take a 30-second rest. Try for 3 sets of these in total, with four reps each with a 30-second break in between.
Bench Dip
Stand in front of a bench (or a chair, bed, sofa, etc. if you don’t have one) and place both hands on to it, keeping them shoulder distance apart.
Straighten out your legs in front of your body whilst still holding onto the bench. In this position, slowly lower yourself to the ground by bending your arms, creating a 90-degree angle between the forearm and elbow.
Raise your body back up so your arms are straight again, using the triceps to lift the body back up to its starting position.
That completes one rep, with 12 in total required for one set. Aim for 3 sets in total, taking the standard 30-second recovery period between sets.
