Home Fitness Workout 1
1000 Calorie Total Body Exercise - Weight Loss / Tone / Fitness
Time: 60 minutes Equipment: Dumbbells 3kg women 7kg men
Home Workout Description & Benefits:
Welcome to 1000 Calorie Home Fitness Workout 1. The following total-body exercises will help you lose weight fast and shape your body very quickly should you keep repeating this routine 3 x a week. Combining these exercises will strengthen the muscles all over your body, but the primary areas getting hit will be your Hamstrings, Glutes, Quads, Low Back, Upper Back, Abdominals, Chest, Shoulders, and Arms.
Along with hitting all of these body areas, you'll also draw a great demand on your cardiovascular system (heart & lungs) so get ready for what this will do to you! I will not lie; this will hurt, but completing several fitness and exercise routines of this intensity 3 x a week will produce results as you've never witnessed! Combine this with a good diet using the recipes on my Fitness Kitchen here, and you'll be soon in incredible shape.
As an Online and Home Personal Trainer, it's important to show you how to master Home Fitness and this is exactly what I put my online and home clients through. Hence, rest assured these workout routines will get incredible weight loss and fitness results getting you fit, lean, healthy and strong within no time! So, enough talk, follow the instructions on the video and the description below to ensure you know what to do and, more importantly, HOW to do it!!
How to do the home exercise routine
Disclaimer: Please ensure you seek medical advice before doing this routine should you have any medical condition. By completing this exercise routine you accept 100% responsibility for your own health & safety and you accept doing this routine is at your own risk. Should you suffer an injury or any other issue you agree Lewis Bailey cannot be held liable!
1. You must start by doing at least a 10-minute warm-up or following the General Warm-up routine on the main workout page. Note, this is not to be included in the 60-minute workout.
2. Follow every exercise with the best possible form to avoid the risk of injury but also go through as much range of motion as possible to keep the tension on the muscle tissue. You want to aim for both quality and quantity when doing this.
3. There are 6 exercises to follow, and you must complete 2 minutes on each exercise without stopping if possible. Set a timer for 2 minutes and once it's finished, take a maximum of 20 seconds to transition to the next exercise, start the timer and get going without any rest. Should you begin to fail at the exercise because of exhaustion, take a couple of seconds rest, then complete short bursts of 3-5 repetitions and keep doing this for the remainder of the time. If you want to hit the 1000 calorie mark in this time frame, then you'll need to have the ability to do every exercise with good form for the entirety! If you struggle, don't worry; with practice, you'll soon be able to do it once you get fitter and stronger!
4. Water - When you need some water at certain stages, make sure it's handy and only drink it during your transition to the next exercise. Don't waste any time; otherwise, you'll struggle to hit the 1000 calories target if you have too many breaks.
5. Weights - The 3 or 7kg dumbbells will be more than enough due to the lack of rest. When you do an exercise using one side of your body, you must only complete 2 minutes on that side. Once 2 minutes are complete, then switch to the other side.
6. Final point - Once you have completed all 6 exercises, you must repeat and start the routine again. Important note, if you want to get fitter, stronger and lose weight, then do NOT take a break at the end of the circuit. Instead, repeat that circuit with just a 20-second transition between the exercises. Keep following that exercise circuit until you hit 60 minutes and, if you've nailed the exercise routine as instructed, then you'll be in the region of burning 1000 calories. Don't forget, the amount of energy your burn depends on several variables such as your metabolic rate, fat mass - muscle mass ratio, fitness levels etc. However, generally speaking, this level of intensity will bring you into that region so, work hard, my friend!
Exercise 1 - Lunge Arms Overhead to Foot
Start position, holding onto the dumbbells, raise your arms over your head with a slight bend in the elbows with your feet together. Lunge forward simultaneously, bringing your hands down towards your feet and keeping the dumbbells on either side of your foot at the bottom. At this point, it's ok to round your back to reach that position and make sure you keep your body weight in the heel and mid-part of your front foot. Your trailing knee should be as low to the ground as possible without touching the ground.
From this position, you must now forcefully push your body back to the start position with the pressure built in the front leg, trying NOT to drag the front leg back from placing pressure in the back leg. Again, all the force must come from the front leg pushing you back to the starting point.
As you return to the starting lung position, you're also to simultaneously lift your arms, keeping a slight bend in the elbows, returning the hands over your head to the start point.
Exercise 2 - Plank Press
Start position, adopt the prone position on your exercise mat and place your elbows and toes on the ground as the points of contact for the plank position. Hold the plank with a straight spine keeping the tension on the abdominal region and NOT your lower back.
From the full plank position place one hand directly on the ground under your shoulder and press up your torse bringing the other hand into the ground so you are in a full plank position on your hands.
From here return the elbows back to the ground leading with the same hand you pushed into the ground from the start.
Once you are back into the elbow plank position then repeat by alternating to the other hand to press your torso up first and continue to alternate your leading press up hand for the two minute period.
Exercise 3 - Sumo Squat
Start position, feet wider then shoulder width and pointing out your toes 45 degrees outwards. From here pick up your weights keeping them in between your legs but close to your body, squat down keeping your back straight throughout and lower the weights towards the ground. Maintaining a strict lifting posture throughout the movement and returning to the top pulling your shoulders back and sticking your chest out when returning to the starting position of the exercise.
When returning to the top do NOT rest here, it's important to keep the tension on the body so once you stand straight immediately return to the squat bending your knees and lowering your hips towards the ground.
Exercise 4 - Press-ups
Start position, adopt the prone position on your exercise mat with your toes and hands being the points of contact on the ground. Keeping your stomach tight and maintaining the pressure on the abdominals and not on your lower back, lower your body towards the ground leading with your chest keeping your head up. Do NOT lead with your head towards the ground.
Once your chest is as low to the ground as you can then return to the top whilst always maintaining a straight spine and keeping the stress in the mid part of the body on the abdominals.
If you cannot complete full press-ups for very long then still attempt to do them and once you are fatigued then regress the exercise by going on to your knees and completing half press-ups but with the same teaching points, I mentioned above for the full press-ups.
Exercise 5 - Lunge & Shoulder press
Start position, feet together and hold the dumbbells at your shoulder height with your palms facing forwards. Take a long-striding lunge forwards keeping the weight on the front foot. As your foot strikes the ground simultaneously push the dumbbells overhead until your elbows are fully extended.
From this position then push your body weight through the front leg whilst pulling your back leg through and simultaneously bring your arms from the fully extended position to the starting position at the shoulders.
From here then repeat with the opposing leg and walk forward. Should you be exercising at home with limited space then instead of walking forward in the lunge as demonstrated then simply lunge out and return to the starting position and alternate legs.
Exercise 6 - Squat
Start position, feet shoulder-width apart with toes pointing out slightly or in a position that is comfortable for you to squat effectively.
Maintain a straight spine throughout the squat movement and hold your weights in between your legs, or close to your chest with your elbows close to your body to support the weight whilst squatting.
Keeping your shoulders back and chest out bend your knees 90 degrees if you can before returning to the start position.
Ensure you do not rest at the top and keep the tension on your legs by immediately bending the knees after the end of each repetition.
Keep your body weight evenly distributed through your feet and focus on keeping a solid foundation below you with evenly balanced weight through your feet.
