No gym, no gear and no equipment? No problem! Jen has you covered. There are eight exercises in this circuit which she completes and repeats four times, increasing the intensity each time.
Circuit One:
60 seconds exercise, 15 seconds rest, 90 seconds rest at end of set.
Circuit Two:
45 seconds exercise, 15 seconds rest, 90 seconds rest at end of set.
Circuit Three:
30 seconds exercise, 10 seconds rest, 90 seconds rest at end of set.
Circuit Four:
30 seconds exercise, 10 seconds rest, 90 seconds rest at end of set.
1. Squat
Stand with feet slightly wider than hip width apart. Drop your bum down as if you were about to sit on a chair, keeping your chin up and back as straight as possible. Return to the start position and squeeze your bum.
2. Squat jump
Stand with feet slightly wider than hip width apart. Drop your bum down as if you were about to sit on a chair, keeping your chin up and back as straight as possible. From this position, launch the body upwards and jump into the air, landing back into a squat position and repeat.
3. Curtsy lunge (each leg)
From a standing position, feet hip width apart, cross your left leg behind your right into a side curtsy position, and drop your knee until it hovers just above the floor. Return to a standing position. Repeat on same leg for duration of set, then repeat a set on right leg.
4. Glute bridge
Lay on your back, knees at 45 degree angle and feet flat against the floor. From this position, place your hands on either side and lift your hips so your upper body is in line with your lower. Squeeze your bum at the top and return to a flat back position
5. High knees
Standing up right, lift your left knee, then right knee. Do this as quickly as you can and as high as you can. To make things harder, use your hands as a benchmark to try and hit.
6. Kick backs
On the floor, start in a table top position, hands in line with shoulders, knees at 90 degrees, tops of the feet on the floor. Lift your left leg so that your thigh is in line with your upper body, keep your foot flexed and return to the start position. Do this on a two second up, two second down timing. Repeat on the left leg, and then switch to complete another set on the right.
7. Lunge
Start in a neutral position, and then step forward, bending your front knee to 90 degrees and your back leg to the same. Keep your back knee hovering slightly above the floor and ensuring your front knee does not fall over your toes. Return back to the starting position and repeat on the opposite leg.
8. Fire hydrants
From a table top position, extend your left leg out to the side at a 90 degree angle, lift to hip height, and then drop back. Repeat on the left for a set, and then repeat on the right.
Jennifer Metcalfe is the brand ambassador for LighterLife Fast
Looking for some more workouts you can do from home? Here’s another of our no-gym routines!
