3 workouts almost anyone can do

As they say – time is precious.  I mean when was the last time you truly got enough time to do anything other than wing it?  You have your work, family, friends and maybe even social time to consider before you try and figure out your available time to actually concentrate on yourself.

But that’s exactly what we, at Realfit, pride ourselves on – helping you find YOUR Fitness.  Amongst all the noise, confusion and quality time you need to put your energy into, we look to help our community create a fitness and nutrition scheme to achieve their goals.

In this article, I want to talk about training though and specifically training that’s super easy to do, no matter where you are or how little equipment you have.  I will look to ensure you get a good mixture of the right things and also some workouts that allow some scaling up and down as fitness levels dictate.

How do they work?

Each workout will follow the Realfit template, to ensure a good mixture of all the qualities needed for functional fitness.  Each workout will start with a dynamic mobility circuit, to help you move better and prepare for the task at hand.  We will then have an activation circuit, to wake up the muscles we want to work and then a circuit that will help target functional movements and help you feel and look your best.

And to make this an even sweeter deal the sessions should take more than 20-30 minutes, max, so even the tightest of schedule will be able to squeeze it all in.  But even if time is not on your side, a great thing to do is start from the top of each workout and just complete each section until you run out of time.  This has 2 key benefits:

1 – You get a little mobility in and will move better over time

2 – Once you start there is a powerful effect of wanting to just get the whole thing finished (like opening a pot of pringles)

Workout 1 – Total Body

Total Body workouts focus on whole body movements like Deadlifts and Cleans, don’t worry though, we won’t have you hoisting huge weights or getting you prepped for the olympics, instead we will look to focus on the key muscles that contribute to those lifts – the glutes, hamstrings, upper back and core.

Mobility Circuit 

1-3 Rounds

Striders x 5 each side

Side lying T Spine Rotate – Sweep x 5 each side

Activation Circuit

3-4 Rounds

Bird Dog x 10 each side

Dead Bug x 10 each side

Metabolic Power Circuit

5 Minutes

Every minute on the minute perform:

Body Weight Hip Thrust x 10

Shoulder Taps – Quadruped x Remaining time

Cool Down

Whilst Performing slow deep breaths perform

Glute Stretch Floor x 1-2 minutes each side

Workout 2 – Lower Body

Lower Body workouts focus on Lower body Dominant movements like Squats and Lunges, again we are looking to hit the key muscles that contribute to those lifts – The glutes, Hamstrings, Quads and core.

Mobility Circuit 

1-3 Rounds

Couch Stretch with Rotation x 5 each side

Lat To Ab Stretch x 5 each side

Activation Circuit

3-4 Rounds

Split Squats x 10 each side

Prone T x 10 each side

Metabolic Power Circuit

As many Rounds as possible in 5 minutes

Plate Squat x 10

Side plank Rotates x 10 each side

Cool Down

Whilst Performing slow deep breaths perform

Hip Adductor Stretch x 1-2 minutes

Workout 3 – Upper Body

Upper Body workouts focus on Upper body Dominant movements like Push ups and Pull ups, again we are looking to hit the key muscles that contribute to those lifts – Shoulders, Chest, Upper back and Triceps.

Mobility Circuit 

1-3 Rounds

Tabletop x 5 each side

Unilateral Leg Rock with Thoracic Rotation x 5 each side

Activation Circuit

3-4 Rounds

Hip Down Push up x 10 each side

Swimmers x 10 each side

Metabolic Power Circuit

Climb the ladder as much as possible in 5 minutes:

1-2-3-4-5-6…

Plank march Each arm

Prone W 

Cool Down

Whilst Performing slow deep breaths perform

Wall Pec Stretch x 1-2 minutes

These workouts follow the key principles of our training at Realfit and with some consistency and effort on your part, could make you look and feel better and perform daily tasks easier. They can be done anywhere and at any time.  Give them a go and let us know how you do.

As mentioned before use what you need to get moving daily and if you want more awesome training, nutrition and mindset advise then come join Team Realfit either Online or at our awesome training facility in St Neots, you won’t regret it.

Now go get the day!!