TOWNSVILLE! Home Workouts

Ladies in Townsville!

First things first, I hope your family and friends are all safe! I know how hard these times can be and I'm sending my love and well wishes your way <3

With the majority of gyms in Townsville currently shut down and a lot of people housebound, I thought I could help by sharing some home workouts for you. These workouts require little to no equipment and are a good way for you to keep active until things return to normal. 

If your routine has been flipped upside down this week, don't stress. Your health and safety is your first priority! You will have time again in the future to get back on track. Do what you can until things get back to normal! Some tips to help this week are:

  1. Still aim to drink 3L+ of water per day
  2. If you don't have access to your usual foods, try to get as close to your daily protein intake as you can. 
  3. Any exercise is better than none, so do what you can to keep active!
  4. If you are in a position to help someone else, do it! It's so important in times like these that we band together and help one another out <3

I have included 10 different workouts for you below. If you are unsure of any of the movements, you can search the name of the exercise on my Vimeo Chanel - https://vimeo.com/user81311855. If you don't have access to any of the gym equipment below, you can simply use bodyweight <3

  • WORKOUT 1

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

A1

4

30 SECONDS

BANDED CRAB WALKS

A2

4

30 SECONDS

BANDED ROTATING JUMP SQUATS

A3

4

30 SECONDS

BANDED SURRENDERS

A4

4

30 SECONDS

BANDED HIP THRUSTS

A5

4

30 SECONDS

BANDED KICKBACKS (STANDING)

A6

4

30 SECONDS

BANDED LATERAL KICKS  (STANDING)

A7

4

30 SECONDS

BANDED SUMO SQUATS 1 ¼

A8

4

30 SECONDS

BANDED GLUTE BRIDGES

A9

4

30 SECONDS

BANDED THRUST FLYES

A10

4

30 SECONDS

BANDED FROG PUMPS

 

  • WORKOUT 2

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets.

SET

SETS

REPS/TIME

EXERCISE

A1

4

15 E/L

BANDED FIRE HYDRANTS

A2

4

15 E/L

BANDED FIRE HYDRANT PULSES

B1

4

15 E/L

BANDED KICKBACKS

B2

4

15 E/L

BANDED KICKBACK PULSES

C1

4

15 E/L

BANDED LATERAL KICKS

C2

4

15 E/L

BANDED LATERAL KICK PULSES

D1

4

15 E/L

BANDED UP N OVERS

D2

4

15 E/L

BANDED KICK UP PULSES

E1

4

15 E/L

BANDED GLUTE BRIDGES

E2

4

15 E/L

BANDED GLUTE BRIDGE PULSES

 

  • WORKOUT 3

45 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

A1

5

45 SECONDS

BANDED PULL APARTS

A2

5

45 SECONDS

BANDED REAR DELT FLYES

A3

5

45 SECONDS

BANDED MOVING PUSH UPS

A4

5

45 SECONDS

BANDED SUPERMANS

B1

5

45 SECONDS

BANDED FROG JUMPS

B2

5

45 SECONDS

BANDED ABDUCTORS

B3

5

45 SECONDS

BANDED STEP OUTS

B4

5

45 SECONDS

BANDED POP SQUATS

 

  • WORKOUT 4 - DEATH BY DUMBBELLS

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets.

SET

SETS

REPS/TIME

EXERCISE

A1

4

15

DUMBBELL THRUSTERS

A2

4

15

DUMBBELL BENT OVER ROWS

B1

4

15

DUMBBELL BURPEES

B2

4

15

DUMBBELL CURL TO PRESS

C1

4

15

DUMBBELL PUNCHES

C2

4

15

DUMBBELL TRICEP OVERHEAD EXTENSION

D1

4

15

DUMBBELL SHOULDER BOMBS

D2

4

15

DUMBBELL T RAISES

E1

4

15

DUMBBELL CHEST PRESS

E2

4

15

DUMBBELL SKULL CRUSHERS

 

  • WORKOUT 5

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets.

SET

SETS

REPS/TIME

EXERCISE

A1

4

15

DUMBBELL FRONT SQUATS

A2

4

15

DUMBBELL JUMP SQUATS

B1

4

15

DUMBBELL RDLS

B2

4

15

DUMBBELL SQUATS

C1

4

12 E/L

DUMBBELL WALKING LUNGES

C2

4

15

DUMBBELL SUMO SQUAT PULSES

D1

4

15

DUMBBELL HIP THRUSTS

D2

4

15 E/L

DUMBBELL SQUAT SWAYS

E1

4

15

DUMBBELL GLUTE BRIDGE

E2

4

15

DUMBBELL FROG PUMPS

 

  • WORKOUT 6

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets.

SET

SETS

REPS/TIME

EXERCISE

A1

4

15

DUMBBELL ARNOLD PRESS

A2

4

15

DUMBBELL TRICEP KICK BACKS

A3

4

15

DUMBBELL 1 ARM ROW

A4

4

15

DUMBBELL HAMMER CURLS

B1

4

15

DUMBBELL SUMO SQUATS 1 ¼

B2

4

12 E/L

DUMBBELL STEP UPS

B3

4

12 E/L

DUMBBELL IN AND OUT WALKS

B4

4

15

DUMBBELL SURRENDERS

 

  • WORKOUT 7 - NO EQUIPMENT NECESSARY

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

A1

4

30 SECONDS

FROG JUMPS

A2

4

30 SECONDS

PLANK RAISES

A3

4

30 SECONDS

SUMO SQUATS

A4

4

30 SECONDS

SHOULDER TAPS

A5

4

30 SECONDS

WALKING LUNGES

A6

4

30 SECONDS

PUSH UPS

A7

4

30 SECONDS

CRAB WALKS

A8

4

30 SECONDS

MOUNTAIN CLIMBERS

A9

4

30 SECONDS

WALL SIT

A10

4

30 SECONDS

PLANK AROUND THE WORLD’S

 

  • WORKOUT 8

30 seconds on, 10 seconds transition time to move between exercises.

60 seconds rest after each round.

SET

SETS

REPS/TIME

EXERCISE

A1

4

30 SECONDS

PLANK

A2

4

30 SECONDS

SIDE PLANK (LEFT)

A3

4

30 SECONDS

SIDE PLANK (RIGHT)

A4

4

30 SECONDS

PLANK ROCKS

A5

4

30 SECONDS

VACUUMS

A6

4

30 SECONDS

LEG RAISES

A7

4

30 SECONDS

TOE TAPS

A8

4

30 SECONDS

CRUNCHES

A9

4

30 SECONDS

REVERSE CURLS

A10

4

30 SECONDS

FLUTTER KICKS

 

  • WORKOUT 9

Move quickly between exercises in supersets (A1, A2 etc) and have no longer than 60 seconds’ rest between sets.

SET

SETS

REPS/TIME

EXERCISE

A1

4

15

TRICEP DIPS

A2

4

15

NARROW TO WIDE PUSH UPS

A3

4

15

PLANK TAPS

A4

4

15

BEAR CRAWLS

B1

4

15

SQUAT JUMPS

B2

4

12 E/L

BULGARIAN LUNGES

B3

4

15

MOVING POP SQUATS

B4

4

15

LUNGE TO SQUAT COMPLEX

 

  • WORKOUT 10 - ANKLE WEIGHTS

You will complete all exercises on your left leg then rest. Next you will repeat the same on your right leg. This is one set. You will complete 4 sets on each leg. 60 seconds rest after each set.

SET

SETS

REPS/TIME

EXERCISE

A1

4

20 SECONDS E/L

ANKLE WEIGHT DONKEY KICKS

A2

4

20 SECONDS E/L

ANKLE WEIGHT DONKEY KICK PULSES

B1

4

20 SECONDS E/L

ANKLE WEIGHT FIRE HYDRANTS

B2

4

20 SECONDS E/L

ANKLE WEIGHT FIRE HYDRANTS PULSES

C1

4

20 SECONDS E/L

ANKLE WEIGHT GLUTE BRIDGES

C2

4

20 SECONDS E/L

ANKLE WEIGHT FROG KICKS

D1

4

20 SECONDS E/L

ANKLE WEIGHT LATERAL KICKS

D2

4

20 SECONDS E/L

ANKLE WEIGHT KICK BACKS

E1

4

20 SECONDS E/L

ANKLE WEIGHT SQUAT KICKS

E2

4

20 SECONDS E/L

ANKLE WEIGHT SQUAT PULSES

 

Hope this helps gorgeous! Stay safe! Sending my love you and your beautiful families during these desperate times <3

Rach xx