This exercise program is designed to help lose weight (if you want to), tone up, get fitter and build muscle (if you wish). There is nothing too difficult on this program, with variations on the harder exercises to make it easier if you wish. This is a total body workout, and importantly can all be done without a gym! Make sure you have stretched and warmed up before beginning this program to minimize the risk of injury
Exercise 1
Running. It’s quite simple and nearly everyone can do it. I recommend doing interval running, the recommended pattern being 2 minutes jogging, 1 minute running, 30 seconds sprinting, follow this by resting for 2 minutes; best would be to walk during this time. However, another idea is during the resting period, you could do 1 set of one of the other exercises. You can repeat this as many times as you wish, but 5 sets would be a good workout. Running can help you lose weight, tone up, improve your fitness and it also works your leg muscles so is a fantastic exercise. Moreover, many people report that they get a euphoric feeling often known as a ‘runner’s high’ therefore there are mental benefits to this as well as the physical ones.
Exercise 2
For this we can do press ups. This works many of the upper body muscles, especially chest and triceps. To build muscle you should do a normal press up with your legs straight out, doing 3 sets of 10. To make it even harder do jump press ups; this is where when you straighten your arms you explode off the floor and try and clap before you land back into the press up position. The clap is just to ensure you are getting enough power from the jump; this will again build muscle. To tone, or to make press ups easier you can do a kneeling press up. For this you should pivot from your knees instead of toes; 3 sets of 15 to 20 reps should be done for toning.
Exercise 3
This is a break from working the upper body before returning to it for the final exercise. This exercise is abdominal crunches with raised legs. Lay on your back, legs off the ground and knees slightly bent. From this position place your hands on your legs and bend upwards using your abs to your hands are over your knees ensuring you squeeze your abs all the way through; return down to resting position. This is a great exercise that works both the lower and upper part of the abdominals. To tone keep your shoulders off the ground after each rep, to get the six pack let your shoulders touch the ground after each repetition. Ensure that each crunch is performed slowly and controlled. Try and do 3 sets of 15 for this; to make it easier do less reps.
Exercise 4
The final exercise brings the emphasis back to your upper body. Find something sturdy such as a swing frame, on this you will be doing bicep pull ups. You should grip the bar with hands about 30 centimeters apart palms facing your body. Start with your arms fully outstretched and bring your body by bending your elbows until your chin is above the bar, lower back down ensuring your arms are fully outstretched again. If possible try and do 3 sets of 10. This mostly works your back and biceps. To make this exercise easier you can bend your legs at the knees and have someone help lift your body as you pull up and as you go back down. This would also result in more toning than building. If you have no one to help, you can get a resistance band, and tie it around the bar and stretch it so that it is around your knees when you are hanging from the bar, this will also aid you when you lift up. Once this is done, stretch out again, and then you have completed your workout!