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Fitness Video

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See the welcome video below where Grace will explain how you can get the most out of the fitness videos

You should always begin with the warm-up exercise where you do 1 or 2 rounds

Some of the exercises require weights.  If you do not have weights you can either just use bodyweight or use a bottle of water or tins of beans.

All videos are 3 to 5 rounds and all exercises have a different number of reps.  You choose depending on your fitness level.  Remember it is quality over quantity so ensure technique isn’t suffering as you tire.

A good idea is to keep a diary & record how many reps and rounds you can do after each video. Then after 2 weeks begin to increase reps and rounds.  By keeping track of the progress you will see how your fitness has improved.

You can also change any of the videos to a HIIT session.  Just quicken up the exercise go for 20 secs fast and rest for 40 or go for 30 secs fast and rest for 30 secs.

 

Warm-up & Mobility – Complete 1 or 2 rounds

  • Knee hugs – 8 reps each leg
  • Walkouts – 5 reps
  • High Plank – 10 to 30 secs
  • Push-ups on knees or toes – 5 to 8 reps
  • Sprint on spot – 10 to 30 secs
  • Jumping Jacks – 10 to 25 reps
  • Strides – 10 – 25 reps

 

Video 2 – Complete 1 or 2 rounds

No weights needed

  • Heel Kick – 7 reps each leg
  • Fire Hydrants – 7 reps each leg
  • Bird dog – 10 reps each side
  • Push up – 10 reps
  • Thoracic Spine Opener – 7 reps each side

 

 

Video 3 – Complete 3 to 5 rounds

No weights needed

  • Sumo burpees x 12
  • Reverse lunge 12 reps each leg
  • Walkouts x 12 reps
  • Forward lunges
    • Round 1 – 12 reps
    • Round 2 – 9 reps
    • Round 3 – 6 reps
    • Round 2 – 3 reps

 

 

Video 4 – Complete 4 to 6 rounds

No weights needed

  • Bicycle crunches 20 secs on then 20 secs rest
  • Leg raises 20 secs on then 20-sec rest
  • Russian Twist  20 secs on then 20-sec rest
  • Butterfly Kick  20 secs on then 20-sec rest

 

Video 5 – Complete 2 to 4 rounds

No weights needed

  • Squat or Squat jumps – 10 to 20 reps
  • Plank for 20 to 60 secs
  • Sumo Burpees 5 to 12 reps
  • Push-ups on toes or knees 6 to 12 reps
  • Mountain Climbers 10 to 30 each leg
  • Reverse Lunges 5 to 15 each leg

 

Video 6 – Complete 3 to 5 rounds

No weights needed

  • Sprint on spot 20 to 40 secs
  • Squat jumps 7 to 12 reps
  • 1/2 burpees 5 to 12 reps
  • Mountain Climbers 10 to 30 reps each leg
  • Jumping Jacks 10 to 25 reps

 

Video 7 – Complete 3 to 5 rounds

Weights needed.  If you do not have weights just use a bottle of water or tins of beans.

  • Goblet squats 8 to 12 reps (with or without weight)
  • Shoulder press 6 to 12 reps
  • Reverse lunges 6 to 12 reps each leg (with or without weight)
  • Upright row 8 to 14 reps
  • Kettlebell or weight swings 8 to 15 reps

 

Video 8 -complete 3 to 5 rounds

Weights needed.  If you do not have weights just use a bottle of water or tins of beans.

  • Back squats 8 to 12 reps (with or without weight)
  • Stiff leg deadlift 8 t 12 reps
  • Front squats 8 to 12 reps
  • Shoulder press 8 to 12 reps
  • Reverse lunges 5 to 10 reps each leg

 

Video 9 – complete 3 to 5 rounds

Weights needed.  If you do not have weights just use a bottle of water or tins of beans.

  • Step-ups 5 to 12 reps each leg
  • Elevated pushups 6 to 12 reps
  • Bulgarian split squats 5 to 10 each leg
  • Tricep dips 8 to 15 reps
  • Plank 20 to 60 secs (elevated or on the floor)
  • Mountain Climbers 10 to 30 reps (elevated or on the floor)

 

Video 10 – Complete 3 to 4 rounds.

If you don’t have weights can use tins of beans or water bottles.

  • Single-arm shoulder press 5 to 12 reps.
  • Upright row 8 to 15 reps
  • Lat raises (2.5kg) or use tins of beans.  5 to 10 reps each arm.
  • Bicep curl 8 to 15 reps
  • Tricep extension 8 to15 reps

 

Video 11 – Complete 3 to 5 rounds (no weights needed)

  • Heel taps 10 to 30 each leg
  • Push-ups 7 to 12 reps (knees or full push-ups)
  • Step-ups 10 to 30 each leg
  • Bulgarian split squats 5 to 10 each leg
  • Plank raise 5 to 10 each hand

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