NO EXCUSES! Training without leaving the house

For some reason the gym is never busy when it's raining. I've never understood this cos, hey, it's definitely not raining inside the gym! ..but obviously people don't like to leave the warmth of their home in the wet.
SO, with the cold weather moving in i thought i'd help put an end to excuses getting in the way of our training :)


Here's a great workout to do in your own home with only a sturdy chair and some good music.


(Remember to seek advice from a medical practitioner before commencing an exercise program)


Do a quick 3-4 minute warm up of star jumps, jogging on the spot and/or skipping if you have a rope.


1) Squats x 15-20
-Ensure the knees do not move in front of the toes.
-Keep the chest facing forward, not down.
-Keep knees in line with feet (i.e. don't go "knock kneed")

2) Push ups x as many as you can do
(knees for beginners, toes for advanced. Once you can do 15-20 on knees, progress to toes)
-Keep core tensed, pulling navel towards spine.
-Body should be in a straight line from toes to shoulders (knees to shoulders if performing them on the knees)

3) Lunges x 20-30 (Alternating legs)
-Knees stay behind toes and in line with foot (like squats).
-Keep back straight and core activated.

4) Dips x as many as you can do
(beginners keep feet close to the body with knees bent, advanced-feet away with legs almost straight. If advanced becomes easy and you can easily complete more than 20, raise your feet with another chair).
-Only move down until upper arm is parallel with floor, then come back up.
-Don't "lock out" elbows (keep a teeny-tiny bend).
-Back straight.

5) Step ups with knee raise x 30 (Alternating sides)
Use a step ladder, a low chair/stool or the first/second step of the stairs. Bring the knee nice and high and tense the abs, swap legs.

6) Rotating plank x 20 (Alternating sides).
(Can be done on floor, step shown in image not necessary)
- Body should stay in a straight line, toes to shoulders.
-Whole body should rotate at the same time (i.e. not hips before shoulders and vice-versa).

7) Mountain Climbers x 60 seconds (as many as you can complete).
-Position the body as though you're at the "get set" part of the start of a running race.
-Swap legs quickly, keeping the core engaged and staying light on the toes.

- 1-2 minute rest


Move through the exercises as quickly as you can, while focusing on correct form. 
After 1-2 minutes rest, repeat the circuit 2 more times. 
Time yourself to see how long it takes you to complete 3 circuits and watch your score improve along with your fitness! Have fun, and i'd love to see your scores/times!