500cal Home Fitness Workout 1
500 Calorie Total Body Exercise - Weight Loss / Tone / Fitness
Time: 60 minutes Equipment: Dumbbells 3kg women 7kg men
Home Workout Description & Benefits:
Welcome to 500 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 recommend following this routine 5-6 times a week to get the best fitness & aesthetic results. Combine this with a protein diet using the recipes on my High Protein Recipe Book and you'll soon achieve incredible results.
As a Liverpool & Wirral Personal Trainer, it's important to show you how to master Home Fitness and this is exactly what I put my clients through. 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 5 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 on the next exercise. Once you have completed the 5 exercise circuit then take 2 minutes rest before repeating the circuit again. Should you begin to fail at any 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 500 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 2 minute rest period between circuits.
5. Weights - The 3 or 7kg dumbbells will be more than enough should you conduct the exercises as I explain in the video. When you do an exercise using one side of your body, you must complete 2 minutes on that side. Once 2 minutes are complete, then switch to the other side.
6. Final point - 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 500 calories. Don't forget, the amount of energy/calories you 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, challenge yourself and enjoy the results!
Exercise 1 - Lunge with Rotation
Start position, holding onto the dumbbells, stand with your feet together and step forward into a lunge focusing on keeping the weight in the front leg as you lunge. When the heel strikes the ground try to keep the weight in the heel and mid part of your foot. Avoid placing pressure through your toes as this will place a great deal more tension in the knee. Once you have lunged forward, simultaneously twist your torso in towards the leg you are lunging on. Aim to rotate your torso 90 degrees at the bottom of the lunge and then return to the starting position.
Exercise 2 - Plank
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.
Maintain this position for 2 minutes keeping your elbows directly under your shoulders and keeping the pressure through the shoulders, abdominals, and toes evenly.
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 - Squat Reach
Start position, feet shoulder-width apart keeping the elbows bent and dumbbells at shoulder height. Keeping the weight distributed evenly through your feet, lower your hips towards the ground in a squat position keeping your back straight whilst also reaching out with the dumbbells.
The key focus is to maintain a straight spine when you are at the bottom of your squat.
Exercise 5 - Static Lateral Lunge & Press
Start position, feet wider than shoulder-width and hold the dumbbells at shoulder height with your elbows bent.
From here bend one leg out to one side whilst keeping the other leg straight. Turn your torso and face the direction your leg is bending and reach with the opposite arm over your head in a pressing movement.
Return to the start position and then switch to the other side. For this exercise, you want to complete this over 4 minutes in total.
