﷯Gym Free Training! Just because you can't get to the gym because of time or simply can't afford to join doesn't mean that it's game over for all your exercise plans or a reason not to achieve your goals. The following routine can be done at home, in your garden, in the park (don't forget your gloves in winter!) or even in the office with absolutely no specialist equipment. For a warm up up I want you to think about mobilising all of your joints and muscles rather than holding any stretches. Replicating any exercise that you're going to be doing during the circuit is a great way of doing this as well as being useful for gradually raising your heart rate in preparation for the exercises to follow. Routine 1 (more to follow if you like this one - let me know!!) - all exercises are to be completed for 30 seconds as fast as you can (with good form) before you rest: 1. Squat onto toes - have a chair behind you which your bottom must touch each time you squat down 2. Incline pull ups - use railings or part of a climbing frame in the park or the edge of a sturdy table if at home or in the office 3. Plank - adding whatever element you need to make it difficult (i.e. raising a leg) 4. Reverse lunge with high knee RIGHT leg only - aim for your front thigh to be parallel to the floor as you lunge backwards 5. Press up step ups - using a park bench or sturdy chair or coffee table start in the press-up position on the floor, walk your hands up onto the chair/bench/table and then perform a press-up, before stepping your hands down again and then repeat 6. Half sits - keep your arms straight and only go up until your palms go to the top of your knees, keeping your knees together throughout 7. Reverse lunge with high knee LEFT leg only - aim for your front thigh to be parallel to the floor 8. Bench/chair/low table dips - increase the difficulty as much as you need (i.e. feet resting on a chair) 9. Reverse crunch - fully extend your legs, keeping them just off the floor with your hands under your lower back only if you need 10. Step ups - 15 seconds on each leg using a bench or sturdy coffee table or chair Rest for 2-3 minutes being honest with yourself to how much you actually need and then repeat 2-4 more times - if you want, time the circuits to challenge you the next time Stretch all the main muscle groups for 20 seconds each and then eat a healthy, protein rich snack Enjoy and let me know how you get on!!