How are you going to emerge from the lockdown? 🤔

That is the choice that you have to make for yourself. It doesn't look like things are going back to normal yet but that doesn't mean you can't take advantage of the situation and reinvent yourself. After all wouldn't you like to come back out of quarantine in a better state then you were prior to going in?

It takes a lot of intrinsic motivation to just start about any kind of physical activity at home, and isn't easy -- but in light of the global pandemic, the fitness industry is doing it's best to help everyone stay in shape with tons of online classes, free subscriptions and tons of motivation. After all, establishing a daily workout routine, regardless of how long it is tends to improve ones mental and physical health.

Carrying on from our previous 15-minute-full body workout series this is an alternative circuit designed to get you toned up, heart pumping and most importantly doing exercise!

It's important to try and do at least one of these routines daily to improve your general health and well being.

Aside from being standalone routine, these little workouts can also be added on to your regular workout sessions if you want to tone your abs, legs, triceps or buttocks.

Do one set per exercise for 40 sec and then 10 sec rest in-between exercises to complete one round. Rest for 50 sec in-between rounds. Aim for three rounds, add more to increase intensity.

Floor Dips - (40 sec on) 10 sec rest

Target: Triceps, Shoulders,Abs

  1. Begin by lying down on the floor with your legs bent and your hands placed at your sides, just under your shoulders. Lift your legs by pushing your hips towards the ceiling and assume a crab-like position. This is your starting position.
  2. Keeping your core tight, slowly bend your elbows and lower your body down towards the floor without touching it.
  3. When just above the ground, after a brief pause, slowly return to the starting position.
  4. Repeat for as many repetitions as required.

Tips

Try to go as low as possible in the dip for maximum effect.
Try to keep your elbows as close to your body as possible.
Keep your core and glutes engaged during the dip.
Perform the reps slowly and in a controlled manner.
You can elevate your legs to increase the difficulty of this exercise.

Easy - Knee Push ups - (40 sec on) 10 sec rest

Target: Chest, Triceps, Shoulders,Abs

  1. Begin by placing your hands directly underneath your shoulders. Your legs should be bent with your knees touching the floor. This is your starting position.
  2. Lower your body down until your chest almost touches the ground. Your body should remain straight as you go down.
  3. After a brief pause, slowly return to the starting position.
  4. Repeat for as many repetitions as required.

Tips

Try to go as low as possible in the push up for maximum effect.
If you are new to this exercise you can try doing it on your knees to make it easier.
Keep your body straight during the pushup.
Perform the reps slowly and in a controlled manner.

Hard - Knuckle Push ups - (40 sec on) 10 sec rest

Target: Chest, Triceps, Shoulders,Abs

  1. Begin by placing your hands in a fist directly underneath your shoulders, resting on your knuckles. Your legs should be extended out straight behind you with the balls of your feet on the ground. This is your starting position.
  2. Keeping your core tight and your glutes engaged, lower your body down until your chest almost touches the ground. Your body should remain straight and your elbows should stay in as much as possible as you perform this movement.
  3. After a brief pause, slowly return to the starting position.
  4. Repeat for as many repetitions as required.

Tips

Try to go as low as possible in the push up for maximum effect.
Try to keep your elbows as close to your body as possible.
If you are new to this exercise you can try doing it on your knees to make it easier.
Keep your body straight during the pushup.
Perform the reps slowly and in a controlled manner.

Superman - (40 sec on) 10 sec rest

Target: Core, Lowe Back

  1. Lie face down on the floor with your arms extended out in the front of you and your legs straight behind. This is your starting position.
  2. Lift your arms, chest and legs off the ground, focusing on contracting your lower back muscles.
  3. Slowly return to the starting position.
  4. Repeat for as many repetitions as required.

Tips.

Keep a neutral neck position throughout the exercise.
Feel the limits of your own range of motion as it will be different for different body types, don't over extend yourself as this could lead to spine injury.
Perform the reps slowly and in a controlled manner.

Sit-Ups To Twist - (40 sec on) 10 sec rest

Target: Abs, Obliques

  1. Lay on the floor (preferably with a mat) with your knees bent.
  2. Place your hands behind your head with your elbows pointing straight out either side.
  3. Engage your abdominals, raise your body off the ground, and as you sit up draw a line with your right elbow to your left knee. At the top of the sit up, your torso should be in as much of a twist as you can comfortably manage, and your right elbow should be pointing towards your left knee.
  4. Gently lay back down. This is one rep.
  5. For the next rep, twist your left elbow to your right knee.
  6. Alternate sides per rep and repeat for as many reps as necessary.

Tips

Try to keep your neck in a straight, neutral position. Don’t strain it or throw your head to try to get up. Let your abs do the hard work.
Keep your feet flat to the floor; don’t lift them as you sit up. If you find this difficult, tuck your feet under a solid piece of furniture, or a couple of (heavy) dumbbells if you have them handy.
If you have trouble with the twist and sit, try a regular sit up with a small twist at the top, rather than twisting through the whole sit up. Slowly work on developing a bigger twist. You’ll get there!

Jump In and Out- (40 sec on) 10 sec rest

Target: Quads, Calves, Hamstrings

  1. Stand with your feet shoulder width apart, arms by your side and knees slightly bent. This is is your starting position.
  2. Bend your knees and lower your body into a full squat position.    
  3. At the bottom of the squat, explode up, straightening your legs and moving them further apart from each other at the top of the jump.
  4. Land and again lower your body into the full squat position.
  5. At the bottom of the squat, explode up, straightening your legs and moving them closer together, back to their starting distance.
  6. Repeat for as many repetitions as is required.

Tips

Try to keep your explosive movements as controlled as possible.
Try not to allow too much momentum to drive your squats.
Keep your core engaged and your back straight throughout the motion.
Keep your arms controlled and pay attention to their position as you perform the exercise.

Pulse Jump - (40 sec on) 10 sec rest

Target: Abs, Shoulders

  1. Begin by standing with your legs straight and your arms to your sides. Step back with your right leg into a lunge position. This is is your starting position.  
  2. Push your body up in pulses from the lunge.  
  3. Repeat for as many repetitions as is required.    
  4. Repeat on the other leg.

Tips

As you kick out, you can swing your hands back and lean back a little to keep your balance.
Perform the kick in a controlled manner.  
Keep your core engaged throughout the motion.
Keep your arms controlled and pay attention to their position as you perform the exercise.

If you are looking for more ideas on home workouts check out the advanced abs exercises as well as best resistance bands for a full body workout. But that's just the tip of the iceberg.

Download GymStreak, and a get tailored workout plan suited to your body type and personal training goals. The app has motion captured bodyweight exercises that you can do at home when you can't get to the gym.

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