Posts Tagged ‘Static stretching’


Hello my good people,

I thought I would post up a quick 20 minute workout everyone can do from home as a lot of people have told me recently that they are either stuck for time or the funds are low meaning gym membership and buying gym equipment are out of the question.

People in this situation feel they cannot achieve their dream body and that’s understandable seeing as there is this misconception that you need a gym or some sort of equipment to reach your goal, WRONG WRONG WRONG.

Now I have covered bodyweight exercises before but I will continue to go over them as I know there are new a readers each week and sometimes a reminder is good for those that know already.

I have put together a workout which I sometimes use with my clients but I have changed some exercises around to make it more convenient to do from home. Do this right, clean up your diet, get good rest and you will see your body change.

I constructed this plan to target the whole body including your cardiovascular system (the heart).

There is no rest between exercises which is another reason why it works so well. At first (especially if your new to working out) you will find yourself short of breath, and that’s OK, you have to start from somewhere, but stick to the programme for at least 90 days and not only will you watch your body change. You will also feel physically fitter.

The aim of this workout is to do the circuit as much times as you can in 20 minutes. Alternatively, you can try to beat your time it takes you to complete the circuit – You can accomplish this by keeping your rest periods shorter and shorter each week (It won’t easy, this I can promise you).

But you know what they say right “No Pain, No Gain”. These words have stuck with me since I started taking training seriously. With that being said, let’s get cracking.


Warm UpVital for getting the blood pumping around the body and avoiding injuries.

Jog on the spot for 1 minute keeping your knee’s as high as possible. Rest for 10 seconds then repeat until warm.


(Dynamic stretching means you are not holding the stretch but continuously moving, ideal for the beginning of the workout. Static stretching is when you hold the stretch for 5 seconds or longer. Static stretching is suited for the end of the workout). Choose stretches below that you are comfortable with.



Wide Press Ups – 1 Minute – (Targets the Chest, Back, Shoulders, Arms & Core)


Lunges – 1 Minute each Leg – (Targets the Quads, Hamstrings, Glutes & Core)


Burpees – 1 Minute – (Targets the whole body. Great for increasing the heart rate)


Plank – 1 minute – (Primarily the core but uses the whole body)


Bodyweight Squat –  1 minute (Quads, Hamstrings, Glutes & Core)


Star Jumps – 1 Minute – Explosive movement for the whole body


Remember, there is no rest between these exercises. The circuit is designed this way in order to help you see results quicker. Another great benefit to this program is it speeds up your metabolism so your body uses more calories at rest.

If you suffer with high blood pressure, avoid doing the full plank and use the alternative below:

Alternative Plank


As mentioned above, progression throughout this 90 day programme is based on how long it takes you to complete the circuit or how many times you can do the circuit in 20 minutes. Don’t worry if you go over 20 minutes, just use this as motivation to keep improving. Use it as fuel to the fire.

You can still eat carbs, just slowly reduce them for quicker results (please note I did not say eliminate them, but to reduce them, big difference). Keep your Protein high and fats moderate (good fats that is) – If your not sure what good fats are just search for fats on my blog as I’ve covered them before.

On the subject of Nutrition, please note I am not a certified nutritionist. I’m just a guy that knows what he’s taking about through hours upon hours of research and experience with both myself and my clients.


By the way, save your money on all these fat burners that claim they’ll have you dropping pounds of fat in a matter of days…sorry it ain’t gonna happen.  Go and get yourself some green tea and fresh lemon juice…Much cheaper and will help speed up your metabolism which leads to your body burning more calories at rest.

Send me an email letting me know how you get on or if you have any questions hit me up on the Contact page or send me an email at

P.S – Get yourself a skipping rope – One of the best investments you can make for your fitness and fat loss.

Eat Clean, Stay Lean.