How I Stay Fit – Quick Morning Workout



Hey guys!

This is just a snippet of what I typically do in the gym. Quick DISCLAIMERS:

– This is just what I do and what works for me – I’m not a professional
– This is about 50% of my typical workout. I shot this in Bali and the hotel gym didn’t have any weight machines; when at home in London I usually spend an extra 20-30 minutes using various weight machines to train legs, abs, back and arms.

Breakdown (in order shown) below:

1. STRETCH. This is so, so important! Some of you will know that almost two years ago I tore my Achilles’ tendon whilst playing netball. And it was because I was not properly warmed up! So I always stretch before (and often after) each work out.

2. HIIT. 1 minute of brisk walking to warm up, then 30 seconds of rest and 30 seconds of sprinting. Repeat sprints / rest 10 times.

CORE (superset – i.e. do one set of each separate exercise without stopping):

3. Leg raises – 3 x 12 reps
4. Toe touches – 3 x 12 reps
5. Bicycle crunches – 3 x 12 reps
6. Knee ups – 3 x 12 reps

ARMS/BACK (superset):

7. Shoulder press – 3 x 10 reps
8. Bicep curl – 3 x 10 reps
9. Tricep extension – 3 x 10 reps
10. Flies (working muscles in back) – 3 x 10 reps

LEGS/GLUTES:

To warm up legs/glutes (but they still burn!) – one set each of the following:

– straight leg kick back – 10 reps on each side
– side kicks – 10 reps on each side
– pulsing donkey kick backs – 10 reps on each side

Then superset (using 1 x 12.5kg – 16kg free weight):

11. Dumbbell squat – 3 x 10 reps
11. Pulsing dumbbell squat – 3 x 10 reps
12. Plyometric squat – 3 x 8 reps

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