MINI WORKOUTS

 

Here you’ll find a range of home workouts. From HIIT to booty band finishers, if you’re after something quick but effective you’ve come to the right place!!

You can still mix and match your favourites, add these in to your routine or find some you love and work on improving your time!!

 

REP BASED HIIT

Equipment needed - Barbell -

Round 1- 16 reps, Round 2 - 12 reps + 10 Glute Bridges, Round 3 - 8 reps + 10 Plank + hip dips

  • Clean and Press

  • Hand Release Burpee

  • Squat Press

  • Sit Kicks

  • Push Ups

  • V-Snaps

Full Body Strength

Equipment needed: Barbell, Plates, Booty Band.

  • Heel elevated Squat. x 15. 3030 tempo.

  • Single Leg RDL. x 10. 3210 tempo.

  • Bent Over Row. x 15. 1+1/4 reps.

  • Single Arm Kneeling Shoulder Press. x 10. 1+1/4 reps

  • Floor Press (or bench press). x15. 3010 tempo.

  • BANDED - Side steps, Cha cha, Donkey Kicks. x 20 (each side)

  • CORE - Crunches, Reverse crunches. x 20.

4 Rounds.

 

Timed HIIT

- 45 seconds on // 15 seconds to rest. - 2 minutes rest at the end of the round. - 5 x rounds.

  • Tuck jumps

  • Cossack Slides

  • Mountain Climbers

  • Hand Release Push Ups

  • Superman

  • Plank - walk outs

Leg Day Strength

4 Rounds + Big 5 Activation work.

  • Box squat. 3030 tempo. x 15

  • Bulgarian Split Squat. x 15 each side

  • Step ups. x 15

  • Hamstring curls. x 20 (Use a ball, sliders, OR cloth on tiles / wooden floor)

  • Russian Plank. Up to 60s both legs, then aim to come to single leg if you can.

  • Reverse hypers (frog kicks). x 20. (You can use the lounge, your bed, a bench, get creative)

Leg Day Strength

  • Split Squats. 3010 tempo. x 15 reps each side

  • Single leg squat. x 15 reps each side.

  • Goodmorning. 3210 tempo. x 15 reps

  • Walking lunges. x 15 reps each side.

  • BANDED - Side steps x 20

  • Cha Cha x 20

  • Wall sit Abductions x 20

4 Rounds. + Big 5 Activation work to start.

Plank Workout.

Stick with these to focus on your core when you finish your session, rather than your hip flexors.

  • Active Planks - Hold 30 seconds

  • Side Planks - Hold 30 seconds a side

  • Plank + Shoulder taps x 10 each side

  • Side plank With Arm over x 10 each side

  • 3 Rounds.

Full Body Strength Workout.

  • Bulgarian Split Squat - 3210 tempo. x 10 reps each side

  • B-stance RDL - 3210 tempo. x 10 reps each side

  • Push ups x 15

  • Reverse plank +Knee to chest. x 10 each leg.

  • Inverted Push ups. x 15

  • Pigeon Lunges. 3210 tempo. x 10 each side

  • Single leg Hip Thrust 1+1/4 reps. x15

  • Oblique Crunches. x 15 each side.

4 Rounds + Warm up / Activation Work

Upper Body Strength.

4 Rounds. 1 Minute rest at the end of each round.

  • Bent over row x 10. 3010 tempo.

  • Lateral raises x 15. 2011 tempo.

  • Overhead Tricep Extensions x 15.

  • Curl + Press x 15.

  • Barbell / Plate Pullover x 10. 3210 tempo.

  • Bench / Floor Press x 10. 1+1/4 reps

  • Core. Crunches, Bike Kicks, Ankle Taps x 20 each.

 

Lower Body HIIT

10 reps, 5 rounds. Do it for time!

  • High Knees

  • Forward Lunges

  • Inch Worms

  • Knees to Feet + Jump

  • Glute Bridge + Kick Out

  • Sky Divers.

Short HIIT Session

4 exercises. 30seconds on 15 seconds rest. 5 rounds!!

  • Ski step and hold

  • Lateral Kick Through

  • Plyometric Push Ups

  • Table Tops + Shoulder Taps

GET . IT!!

15 MINUTE HIIT

30 On // 30 Off // 4 Rounds

Burpees - High Kness - Squat Jumps - Push Ups

No equipment needed

WORK OUT OF THE DAY 1

3 Rounds - 16reps // 12reps // 8reps

Star jumps - Squat Crunch - Burpees - Tricep Push Ups - Plank (fingers to toes) - Reverse Plank - Glute Bridge

 
 

BANDED BOOTY FINISHER

20 reps of each, 3 Rounds.

Squat Pulse - Side Step Squat - Banded Hip thrust - Banded Flutters - Donkey Kicks.

Equipment needed: Booty Band

BANDED UPPER BODY

This is an upper body, resistance band workout.

30seconds of each, then 30 seconds rest. 3 rounds . Elbows in - Above head - Behind Back
Tabata (20 on // 10 off // 4 rounds) Banded burpee - Banded Table top.
Equipment needed: Resistance Band

 

HOME CORE

3 legged dog - 5 reps to centre, 5 reps to left, 5 reps to right (swap sides and start again)

20 reps toe taps - 20 reps leg lowers - 3 Rounds.

Equipment needed: Mat

WORKOUT OF THE DAY 2

45 on // 15 off // 3 rounds

In / out squats - hand release pushups - zombie setup - Plyo (jump) lunges - Ab flutters

Equipment needed: None

 
 

AND YOU’RE DONE, GOOD JOB TEAM.

Don’t forget to tag us in your home gym! @base_healthandfitness