For all the days when staying in is way more enticing than hitting the gym, CLEO’s go-to PT, Ben Payne, shows us a circuit you can do at home – even in your PJs!
For all the days when staying in is way more enticing than hitting the gym, CLEO’s go-to PT, Ben Payne, shows us a circuit you can do at home – even in your PJs!
"Sometimes you don’t feel like going outside for a run, and boot camp is getting less and less appealing.
If that’s the case, try this quick bodyweight circuit at home. Do it three or four times a week and record the time it takes you to complete it so you can monitor your progress.
The first three exercises are done in a descending fashion, starting at 10 reps and dropping by two each set. For a more advanced version, drop by a single rep each set.
You’ll do the first exercise (burpees) for 10 reps. Then with no rest, move straight onto the second (squats) for 10 reps, again with no rest, and onto the third (pushups) for 10 reps. Finally, move onto the fourth (mountain climbers) for 40 reps. But remember, the last one doesn’t change at all; it’s 40 reps every time.
Then go back to the first exercise and do eight reps, the second for eight reps, the third for eight reps and the fourth for 40 reps. Continue through the circuit until you’re down to two reps of each of the first three exercises. Go on, get to it!"
1 Reach for the stars
Burpees are a full-body exercise designed to get the heart rate up, boost metabolism and burn fat.
1 Start in a standing position.
2 Bend your knees and drop down to the ground, placing your hands in front of your feet and allowing your knees to sit outside the arms.
3 Next, quickly drive your feet back so your legs are straight and your body is in the top position of a push-up. But don’t pause here – immediately pull your legs back up into the tucked position.
4 Finally, stand up quickly and continue into a jump, with your arms raised over your head. Land the jump and continue into the next rep.
2 Crouching sister
Squats are great for the thighs and glutes. They’re seriously effective for your waist and core.
1 Start in a standing position with your feet shoulder-width apart and arms crossed, with each hand on the opposite shoulder. Make sure your elbows point straight ahead.
2 Brace your core, inhale, bend the knees and lower down as if you’re sitting into a chair in a quick but controlled fashion. Maintain a neutral lower-back position, keep your chest up and aim to get the top of your thighs parallel to the floor.
3 Return by exhaling and standing up for the count of one second. Push down through the feet and imagine trying to raise your chest to the roof.
Getting your spine into the neutral lower-back position is simple! Just tuck in your tailbone.
3 Push it, push it reaaal good
This upper-body exercise focuses on the your chest, shoulders and triceps. Push-ups are great for your core too.
1 Start with your hands flat on the floor, just outside shoulder width, with arms straight and core braced. Your body should form a straight line from shoulders to heels. The neck should be in a neutral position so you’re looking at the ground in line with your fingers.
2 Keep your core engaged, bend the elbows and allow them to travel out and away from the side of the body (they shouldn’t be next to your torso). Aim to get the chest to the floor and the elbows to at least 90 degrees.
3 To return, push the hands down into the floor and straighten the arms back to the starting position. Ensure the lower back doesn’t sag and your body comes up together in one straight line. TIP: If you can’t do full push-ups (or you get tired during the workout), try doing knee push-ups with perfect form, as they’ll be better for you than improper full push-ups. The set-up is exactly the same with the upper body, but you rest on your knees. Just ensure that your hands are in line with your chest and your back doesn’t sag.
4 On your marks, get set...
Mountain climbers are a core exercise that gives the often-neglected but super-important lower abs a good blast. It’s also great for shoulder stability, and the fact that it’s done for higher reps and more quickly means you’ll get your heart rate up as well.
1 The starting position is the same as the push-up, except that one of your knees is bent and your leg is pulled up under the chest, toes off the ground.
2 Without moving your upper body, quickly swap legs and draw the opposite knee under the body.
Then return instantly to the start position. Repeat for 20 reps on each leg. This exercise is done explosively (as long as you have control).
