The principles behind this workout routine are based on body weight and good technique and if I can say although time controlled it is not about how quickly you can complete the sets!! So remember Good Form please 😊

19 x Squats

1. Stand with feet a little wider than hip width apart,  toes facing front.
2. Drive your hips back – bending at the knees and ankles and pressing your knees slightly open  – as you …..
3. Sit into a SQUAT position while still keeping your heels and toes firmly on the ground, chest up and shoulders back.
4. Raise your body back into a standing position keeping your back straight as you do so and repeat. 

19 x Press -ups

1. The Correct setup for a standard press-ups to position your hands shoulder-width apart, or a little wider if you want to make it harder.
2. As you bend your elbows and lower towards the ground , your elbows should be at about a 45 – degree angle to your body.
3. When you reach the bottom of your press start to lift back up extending your arms back up into a straight arm position.
4. Repeat and again lower down to press. 

19 x Burpee’s

1. Stand with your feet shoulder – width apart, arms by your sides.
2. Push your hips back, bend your knees and lower your body into a squat.
3. Reach forward to place your hands on the floor, directly in front of and just inside your feet. Shifting your weight onto your hands.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your bottom to stick up in the air, as both can keep you from effectively working your core.
5. Jump your feet back so that they land just outside of your hands.
6. Reach your arms over your head and explosively jump up into the air.
7. Land safely and immediately lower back into a squat for your next rep.
8. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. 

These 3 exercises should be repeated  x 6 times and take a 20 / 30 second rest in between sets. I expect this to be completed in under 19 minutes …….

 Work to your own ability and fitness level and if you need to adapt any of the exercises to suit you then feel free to do so. (An example of this would be to use a Step or a Box / Crate to rest your hands on  – or even a bench!)

For those of you who come to my classes you will find similar routines in Rev’s plus held on a Monday evening at Wirral Tennis and Sports Centre and Pure Core held at Leasowe Recreation Centre on a Thursday evening when we are back to normal.  I will be testing you all out on our return 😊Good luck with it.

Whilst following the following workout you need to rest for 30 seconds between sets and 90 seconds between workouts. If weights are needed you can use dumbbells, barbells, bands, food items, cans, bags of clothes etc, you just need to be inventive!

Jumping Squats          2 x 25 reps

Goblet squats             4 x 15 reps

RDL                                4 X 15 reps

Lunges                          3 x 15 reps (each leg)

Hip Thrusts                3 x 15 reps failure          

Standing calf rises    4 x failure

Wall sit                         3 x 30 seconds               

1 minute     Burpee side jumps 

1 minute      Wide arm press up

1 minute     One burpee press up side jump repeat

1 minute      Feet hip distance squat 

1 minute     Hip distance squat jumps

1 minute     1 squat, 1 squat jump. 

1 minute      Mountain climber 

1 minute      plank ( on elbows)

1 minute      10 mountain climber..10 second plank

1 minute      Sprint to finish

Make sure you have a full body warm up, have a stop watch to hand and rest for 20/30 seconds between each set

SET 1

30 second plank

30 second repeater crunch.

REPEAT FOR 20 SECONDS EACH

REPEAT FOR 10 SECONDS EACH

SET 2.

( hands under hips for easier option)

30 seconds .. lay flat legs in and out

30 seconds … lay flat legs up and down REPEAT 20 SECONDS EACH REPEAT 10 SECONDS EACH 3.

SET 3

(Can side dip to make it harder)

30 second side plank right arm/elbow

30 seconds side plank left arm/elbow

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

SET 4

30 second Russian twist

30 second V sit

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

SET 5

30 second V sit hold

30 second flutter kicks

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

The 3 workouts below are all 5 minutes long and are created for 3 levels, Beginner, Intermediate and Advanced.

Level 1. Beginner  Equipment. 1 dining chair. 2 tins beans ( if you want).

Beginner workout. 5 mins sitting in a chair.

1. March on the spot
2. Seated Swim. ( front crawl / breaststroke)
3. Seated Punching out in front
4. Repeat 5 times
5. 20 seconds on each exercise.

Level 2. Intermediate Equipment : 2 tins beans/ 2 medium dumbbells(weights)

Intermediate workout. 5 mins whilst standing:

1. Brisk March.
2. Jump jacks
3. High knees.
4. 20 secs on each.
5. Repeat 5 times.

Level3. Advanced No equipment.

1. Sprint on spot
2. Burpees
3. Pushups
4. Repeat 5 times
5. 20 secs on each.

Remember to warm up and cool down before exercise If you are a regular exerciser you will know how to do this. If you are a beginner. Do some arm swings and some high knee lifts (can be done seated) before your exercise.Unless you are training at an advanced level, ( you won’t need these), you can do these workouts everyday. Repeat as often as you feel you need/want. Move up a level if the level you are at is too easy.