Need some motivation for your home exercise workouts?

Here’s some simple but effective workouts to help keep you moving at home – with no equipment needed!

DanceFit Workout

Sonar shows us how we can dance ourselves fit! Suitable for all levels, keep it slow or up the tempo for a harder workout.

Strength HIIT Workout

Jack shows you how to keep strong at home without any equipment! Remember – repeat each move 10 times and do the whole circuit twice – the less you rest you take = the harder the workout!

Chair Based Exercise Circuits

Follow Hannah’s lead in the video below – you can follow the whole routine or pick your favourite circuits and repeat it!

Workout Three

AMRAP (as many rounds as possible) in 20 mins, 10 reps of everything, how many rounds can you complete in 20 mins:

1. Jog on spot
2. Burpee
3. High knees
4. Lunges
5. Lateral Raise
6. Press up
7. Plank
8. Crunch
9. Bicycle Crunch
10.Hip tuck

Check out our Exercise Cards for instructions, tips and examples of each exercise.

Workout Two

30 seconds each exercise with a 10 second rest. Complete all three exercises in a round, then repeat 3 times without stopping.

Rest for 1-2 minutes and move on to round 2, and then 3 with the same concept.

Round 1:
Jog on the spot (as fast as you can)
Burpees
Lunges
x3

Round 2:
Jog on the spot
Press Ups
Leg Bridge
x3

Round 3:
Jog on spot (fast as you can)
Plank
Crunch
X3

Check out our Exercise Cards for instructions, tips and examples of each exercise.

Workout One

30 Seconds each exercise with a 10 second rest, repeat the sequence of exercises 4 times.

1. Burpees
2. Press Ups
3. Lunges
4. Jog on spot
5. Squats
6. Plank
7. Bicycle Crunches

Check out our Exercise Cards for instructions, tips and examples of each exercise.

As with any form of exercise there is a risk of injury. If you have any medical condition that would usually prevent you from taking part in any form of exercise, we recommend you consult with a medical professional before following these routines.

By taking part in this routine, you agree to take part at your own risk and Derby County Community Trust will not be liable for any injuries that may occur.

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