Fitness: A home workout which is fun and beneficial

Ollie Booth's workout will put you through your paces.Ollie Booth's workout will put you through your paces.
Ollie Booth's workout will put you through your paces.
There are a lot of high intensity workouts online, often involving high impact. But what about if you want to improve your health whilst looking after your joints?, writes our resident personal trainer Ollie Booth.

Home workouts have got a bit of a bad reputation of being ineffective and boring. As a trainer who specialises in training clients in their homes, trust me that’s not true.

The Workout

Here’s a great 15-minute workout you can do 2-3 times a week which will help you stay healthy by getting the heart pumping, strengthening the muscles and burning some calories.

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Ollie Booth's routine makes home work-outs fun.Ollie Booth's routine makes home work-outs fun.
Ollie Booth's routine makes home work-outs fun.

You’re going to be doing either 10 reps for the strength exercises or 45 seconds for the cardio exercises, where one is really easy and 10 is the hardest.

Do all the exercises, then rest for 1 minute. Repeat 2-3 times.

What will you need?

The only bit of kit you need for this workout in an exercise band.

The Exercises

DISCLAIMER - Make sure you have spoken to your doctor before starting a new exercise routine. A warm up and cool down are essential to greatly reduce the risk of injury.

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1. Bum kicks with squat – 45 secs. When bringing the heel to the bum, keep the knee aligned; 2. Lunge – 10 reps. Make sure you take a long enough stride and keep the lead knee tracing over the foot; 3. Marching – 45 secs. Play “The road to Amarillo” whilst doing this one; 4. Hip thrust – 10 reps. You want to be feeling this in the glutes and hamstrings (bum and back of thighs!); 5. Seated row – 10 reps. Point the toes away from you slightly to avoid the band pinging back at you; 6. Russian twist – 45 secs. Nice neutral spine, rotate around it whilst keeping the knees still; 7. Press up – 10 reps. Hands about shoulder width apart. As you go down, you should feel like your head goes slightly forward.

Top tip – working at the right intensity is essential to elicit the required change in the body. But build up gradually to reduce the risk of injury.

Exercise selection is key, so if this isn’t quite right for you, don’t give up.

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