Fitting in a workout might be the last thing on your mind. However, you don’t need a fully equipped gym to keep fit. From his #CrockFit HomeFit method, Fitness Trainer, Alex Crockford, will have you looking good and feeling great wherever you are in the world. Each of these 5 exercises is 40 seconds work with 20 seconds rest. Move through the exercises like a circuit, and complete 5 sets of the full circuit.
High knees
Time: 40 Seconds
Rest: 20 Seconds
“Drive your knees up as high as possible, and think of a running motion whilst doing so. Place your palms down towards your knees as a guide for how high to raise your knees. Try to relax your upper body. This is a great exercise for lower body stength, as well as fat burning.”
Reverse lunges
Time: 40 Seconds
Rest: 20 Seconds
“Start in the standing position, keeping your spine as tall as possible. As you lunge, bend your knee behind you, softly touching the floor before stepping back up. Make sure you alternate the legs during this exercise. It’s great for toning your glutes, thighs and legs.
Mountain climbs
Time: 40 Seconds
Rest: 20 Seconds
“Start in a strong plank position with your shoulders above your hands. Drive your knees up as high as you can, whilst switching legs. As well as being great for cardio, this exercise will help target your abs and core muscles.”
Push-ups
Time: 40 Seconds
Rest: 20 Seconds
“Adopt a plank position, bend your elbows, and drop your body to the floor. Push away from the floor to lift yourself away from the ground. Drop your knees close to the floor to give you a better work-out. Push-ups will target mainly your arms, shoulders and chest.”
Burpees
Time: 40 Seconds
Rest: 20 Seconds
“From a push-up position down on the ground, use your core and legs to jump in towards your hands, and then jump off the floor with your arms by your side. Land softly, and repeat. This is the perfect, full-body exercise for strength and cardio.”
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Alex Crockford
• www.AlexCrockford.com
• Alex@AlexCrockford.com
• Instagram: @AlexCrockford