Home workouts version 2

Lower body & CV
Repeat circuit 4 times – ‘Finisher’ do once at the end
Weighted curtsy lunges 20
Step run 30 secs -1 minute
Weighted lateral lunges or reverse lunges 40
Jump squats 30 secs - 1 minute
Finisher 100 deep squats (use resistance band if you have one)
 
Upper body & CV
Repeat circuit 4 times – ‘Finisher’ do once at the end
Lateral raises 20
Mountain Climbers 30 secs – 1 minute
Front raises 20
Skipping (or sprint on the spot) 30 secs – 1 minute
Finisher 100 press ups (or as many as you can – from your knees or full ones for as long as you are able)
 
 
Core
Repeat circuit 4 times – ‘Finisher’ do once at the end
Renegade Row 30 taps of shoulders
 Sprint runs in the garden (or step run on back step)
30 secs – 1 minute
Boxer crunches 30 knee/elbow touches
Squats  30 secs-1 minute
Finisher 100 second plank get as near to it as you can with good form- keep improving)
 
Notes...
*Use household objects as weights, if you don’t have them. Water bottles, tins – whatever works
*Step run - use bottom step of stairs or back or front door step as your step
*Front raises – weights by your sides, core engaged, looking ahead – lift up and forward until parallel with your chest (knuckles face the ceiling) – 20 lifts or more if you can
*Skipping – if you can’t skip or you don’t have a rope, sprint on the spot!
*Renegade Row – in plank position on your hands, looking ahead, core engaged. Touch the opposite shoulder, holding position – do 30 taps
*Ab curls – no need to sit right up. Just curl up until your abs engage, hold for a couple of seconds and slowly down – do 30 curl ups
*Mountain Climbers – looking slightly ahead, core engaged – bring your knees forward one at a time
*Lateral raises – lighter weights, lift both arms together out to the side, keep core engaged – slow and controlled
*Boxer crunches – on your back with feet off the floor and knees bent. Elbow meets opposite knee. A gap between your chin and chest about the size of an apple.
*Jump Squats – jumping squat. Start in low squat position – engage core, jump and return to start position
*Reverse lunges – core engaged, do decent lunges rather than rushing them – try and get your knee close to the floor each time and push back up. Lateral – as low as you can go either side, small skip through the middle.
*Press ups – looking ahead, hands just wider than shoulder width, fingers facing forwards – can do them from your knees but try and get your nose close to the floor
*Squats – use a resistance band about an inch about your knees to increase the challenge. Push out on the band as you squat down. Squeeze glutes on the way back up. 
Lindsey