Fitness and Exercise

All 20 Ten Min Bodyweight workouts (pdfs)

Here are all 20 of the pdfs of the ten minute bodyweight workouts

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

Bodyweight Circuit 1

Bodyweight Circuit 2

Bodyweight Circuit 3

Bodyweight Circuit 4

Bodyweight Circuit 5

Bodyweight Circuit 6

Bodyweight circuit 7

Bodyweight Circuit 8

Bodyweight Circuit 9

Bodyweight Circuit 10

Bodyweight Circuit 11

Bodyweight Circuit 12

Bodyweight Circuit 13

Bodyweight Circuit 14

Bodyweight Circuit 14

bodyweight circuit 15

Bodyweight 16

Bodyweight Circuit 17

Bodyweight Circuit 18

Bodyweight Circuit 19

Bodyweight Circuit 20

Have fun! 🙂

xx

 

 

 

 

 

 

Tuesday Tip

Tuesday Tip: Back to the Gym

Tuesday Tip: Back to the Gym 🏋🏼‍♂️

After months of lockdown walks, home workouts, online classes etc the gyms are finally open again and many people are keen to return. Here are some tips for returning

# Familiarise yourself

New measures such as one way systems, time limits, reduced capacity, lack of changing rooms etc will be in place. Read the gym’s info and check their rules – that will help reduce anxiety about returning. Remember this is new for all the staff too so be understanding of that too.

# Plan your workout

With limited time in the gym it’s important to plan your workout. Your body’s ability to handle a high volume of training will have decreased, so aim for whole body workouts rather than targeting specific muscles etc. Let your body acclimatise with lower weights and reps etc. Be sure to warm up and include recovery time. Having just got back to the gym you don’t want to get injured and be out of action again!

# Book

You will need to book for many activities so plan in advance. With capacities reduced that also means you need to cancel if you can’t make it and if you’re on a waitlist then it’s your responsibility to check that waitlist and either be prepared to come and hope you get in, or cancel off the list so others have the chance.

# Do what you enjoy

After months away, you may find that your motivation is flagging so pick something you enjoy!

# Expect some soreness

You may be sore after your return. That’s normal; delayed onset muscle soreness is a natural response to using your muscles in diff ways. It usually occurs 1-3 days after the workout. The best advice is to keep active; walk, swim, do a diff style class, but keep the muscles moving.

# Hydrate

When you go back to the gym your body will need more hydration than usual. Many gyms will require you to bring your own water bottle as fountains will be out of use.

# Look after yourself

How you take care of yourself during downtime can have a significant impact on your exercise regime. Stay hydrated, eat well, don’t rely on coffee and sugar to get you though, and try to prioritise sleep.

Can’t wait to see you back!

Happy Tuesday 🤗

Xx

Fitness and Exercise

Bodyweight workout number 20!

Workout 20!

This marks the 20th of my ten minute workouts – that’s 200 mins if you fancy doing them all together (any takers? nope – thought not lol!). With the gyms now all open or about to open this seems like a fitting time to make this the last one – and it’s a nice round number!

So we finish with a few faves – seagulls (fast feet), basket ball shots, burpees!! What more could you want?

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 20

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 19, Bodyweight Circuit 18Bodyweight Circuit 17,  Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9,  Bodyweight circuit 8, Bodyweight Circuit 7  Bodyweight Circuit 6 ,   Bodyweight Circuit 5Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

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Fitness and Exercise

Bodyweight workout number 19!

Workout 19!

Shuffling into the workout today! Then off for some skiing… (very appropriate at this time of year…)

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 19

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 18Bodyweight Circuit 17,  Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9,  Bodyweight circuit 8, Bodyweight Circuit 7  Bodyweight Circuit 6 ,   Bodyweight Circuit 5Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

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Fitness and Exercise

Bodyweight workout number 18!

Workout 18!

Crab shuffles, bunny hops.. and a good old half burpee!!

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here:Bodyweight Circuit 18

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 17,  Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9,  Bodyweight circuit 8, Bodyweight Circuit 7  Bodyweight Circuit 6 ,   Bodyweight Circuit 5Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

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