30 minute workout to do at home

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 Note of caution! This is NOT to replace going to your Active Farmers class, its it designed to complement your classes, or to use if you miss a class for example. It is SO beneficial if you try to complete your workouts with friends at least once per week. In a perfect world we should be exercising for at least 30 minutes most days, however if this just isn’t possible I recommend you exercise on at least 4 out of 7 days.

 If you have gone to one or two Active Farmers classes and you would like to add in another session, try this 30 minute workout!

What will you need? A yoga mat, a light weight and a water bottle.

 

Warm up: 8 minutes max

 ·      5 minute run, jog or brisk walk

OR

·      30 seconds jogging on the spot or marching

·      30 seconds star jumps or toe taps to the left/right

·      Repeat 4 times

Then complete a few minutes of dynamic stretching, making sure you stretch calves, hamstrings, quads  and shoulders.

Main Circuit

 Circuit 1: 8 minutes

·      20 seconds: high knees or marching

·      20 seconds: *long jumps forward & back or step forward, complete 1 squat, turn around and completed the same heading back

·      20 seconds: holding your weight, step to the side, complete one *squat press, then repeat stepping back the other way.

·      20 seconds: *Russian twist with or without your weight.

·      Repeat 3 – 4 rounds with no stopping!

 *Long jumps: start by standing with legs at hip width apart, then jump forward, using your arms to build momentum, as far as you can. Turn around and repeat heading back.

*Squat press: Start with legs at hip width apart and weight at your chin, complete a squat and on your way pressing up, press your arms straight up, in one fluid movement. Bring your weight back to your chin.

*Russian twist: start by sitting with your legs either bent slightly, or crossed and lifted off the ground, then twist your body to the left, then right.

1 minute rest

Circuit 2: 7:30 minutes

·      30 seconds: sumo squat jumps or sumo squats (legs wider than hip width)

·      30 seconds: sumo squat hold and arm curl with weight

·      30 seconds: start jumps or squat hold with a toe taps to he left, right

·      30 seconds: *mountain climbers with a twist

·      30 seconds: push-up to the centre, to the left, centre, to the right

·      Repeat for 3 rounds

*mountain climbers with a twist: start in a high plank position, and rather than drawing your knees straight in, draw your knees into your opposite elbow (left knee to right elbow).

1 minute rest

 Circuit 3: 7 minutes

Complete the following;

·      Side step 10m and back 10m facing the east

·      Sprint or brisk walk 15m up and back

·      20 lunge jumps or 10 lunges forward and back

·      10 left leg lunges holding weight

·      Left leg lunge hold and 10 arm presses with weight

·      10 right leg lunges holding weight

·      Right right lunge hold and 10 arm presses with weight

·      20 *twist crunches

·      Repeat for 7 minutes

*twist crunches: lying on back, hands interlinked behind your head, bring your opposite elbow/knee together, while stretching out your other leg.

Cool down: 5 minutes

Slow walking, completing arm circles for 2:30 minutes, then dynamic stretching for 2:30 minutes.

Enjoy and for any questions please don’t hesitate to reach out!

Ginny :)

 

Ginny Stevens