AT HOME, TEN MINUTE FULL BODY WORKOUT

 
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A PERFECT WAY FOR GETTING IN EXERCISE AT HOME OR ON THE GO. NO EQUIPMENT REQUIRED, NO EXCUSES ALLOWED!

Are you always worried you are too busy for a workout and find it hard to find the time to fit one in your day? If this is you then keep reading below for my quick, fun and intense at home workout.

There are no excuses now ;). All you need to do is to wake up an extra 15mins earlier, grab your sports kit, some water and away you go before running off into you busy day. For optimal results try doing this workout 4 times a week for 15mins every morning or when ever it fits in to your day. In conjunction with this workout try to walk more (get off at 1 bus stop or tube station earlier and walk the rest of the way) and be more active when you can for the rest of the day. Stick to a healthy balanced diet to really see the effect of this new work out routine and actually what just a short burst of exercise each morning can do for your body :).  Lets get more active and not let our busy lives take over with this RoxyFit body blitz routine!

This workout is aimed at your full body so that you maximise your time hitting all the body parts at once. With also some high energy exercises to pick up your heart rate and burn those extra calories. 

Ok lets get to it and crush this next month of workouts 

Watch this video link below for the full workout demonstration

 The Circuit

(Keep scrolling for key points)

45sec on 15sec rest. 

1 min off between rounds.

Repeat x2

     The exercises

  1. LATERAL LUNGES

  2. SIDE TO SIDE PRESSUP

  3. IN AND OUT JUMPS

  4. WALKING OUT IN TO PLANK

  5. SUMO PLIE

  6. ELBOW TO HAND PLANK

  7. MOVING SIDE LUNGES

  8. KNEEL BACK STEP BACK LUNGE

  9. SIDE PLANK

  10. DONKEY KICKS

  11. RUNNERS JUMP

Key points

  • Always warm up for min of 5 mins before a high intensity workout. Check out this warm up to try before.

  • Always warm down with 5/10 mins of a combination of stretching and foam rolling. If you cant do it straight after try to do it after a warm shower later on that day.

  • Through out the workout it is very important to brace your core by contracting your abs by sucking and pulling your belly button in like some one is pulling it with string from your back through out the whole exercise

  • Make sure your shoulders are activated (pulled back and down) but relaxed (not hunching over) and that you have a posture through out exercises. To activate shoulders try to imagine holding a pole between your shoulder blades but keeping your traps relaxed and down.

  • Try not to hold your breath. When you use your breath properly you have so much more energy and strength.

  • In between exercises bring your breath down by putting your hands behind your head and taking 5 deep breaths.

  • If you are losing the technique on exercises or dont feel like you can perform in properly or have the strength/endurance yet, then move on to the next one and build your way up to that exercise. There is also nothing negative by modifying exercises. Everybody bodies are different and can do certain exercises better than others. Remember you are on you own journey.

  • Download a banging spotify playlist to listen to through out to get you pumped and motivated. Have fun with this as you want it to be something you look forward to no dread. Working out and living a healthy life is a lifestyle not a fad so enjoy it :).

For more of my workouts and motivation why not sign up to my 8 week program HERE and I can get you set up on a new healthy fit lifestyle. 

I hope you enjoy this work out and please let me know if you give it a go and how you are get on. I love to hear about peoples positive results :).

Don’t forget to follow me on Instagram HERE where I have lots of workouts, fitness tips and recipes for you to try. Click HERE to check out my page.



 
 
Health and FitnessRoxanne Ekhaese