ROSIE - Improvised training Part II

So, following on from a couple of blogs ago about improvising training and those excuses not to get to the gym! Sometimes, when I'm finding it hard to get out of the house and an exercise DVD just won't cut it, I have had some of my best, calorie burning workouts ever using a couple of simple household items. You DON'T need equipment, you DON'T need to look good, you can do it in your bra and knickers if you like, the only thing I do request is that if you are doing high-impact stuff then please, please wear good trainers. Your calves will pay you back the next morning if you don't.

You can do improvised training anywhere, using anything. Below are just some ideas, you can do them indoors OR outdoors, just try and find some form of equivalent - i.e. if you need a chair and you're outside, use a park bench or something. If you are doing it in a public place, expect some funny looks... but you'll have the last laugh when you're as fit as a fiddle.

I have a little selection of things which I have built up over the years at home such as weights, exercise bands etc. But you don't even need them - for weights create your own with a couple of big bottles filled with um... water... or sand or something. Use your imagination. A small child will do... and they'll love the interaction.

Below is a little circuit I would do myself (if I could... grrr). The only rules I set myself is to FINISH it. Because you're at home, it's tempting to answer the phone or put the washing on. But I treat the session as if I were out of the house and in the gym - not to be interrupted. Do as many or as few reps & sets of these as you like, bearing in mind they WILL get your heart pumping and the sweat flowing, but hey, that's the point. Remember, this is what I would do for MYSELF, if there's something which you think you would prefer, then by all means incorporate it.

1) Lunge jumps:
Start in a split stance, one leg in front of the other. Go down into a lunge, using your arms spring up into the air and change your front leg so that when you land you are doing a lunge on the other leg. V v tiring. Rpt x 10

2) Foot taps
Using a stair or low step, tap each toe on the step alternatley. Obviously this is at a relatively high speed, as you are running up stairs. Repeat x 1 min

3) Leg crossed crunches (with weight optional)
Lying on your back, with your feet crossed in the air, take a weight on your chest (not too heavy) and crunch up to the ceiling. Rpt x 25

4) Mountain climbers
Get into a press up position (on your feet, no ladies press ups here!), and alternatley bring your knees up to your chest, ensuring you bring them as high as you can each time and making sure your legs go straight when you extend them. Rpt x 25

5) Leg extensions
Sit up straight. Pull your abs in. Lean back as far as you can whilst keeping your abs in (vital). Either rest your hands on the floor behind you (easy option), or cross your hands over your chest (v v hard!), extend your legs out in front of you (to straight) and then back in to your body (knees bent). Rpt x 20 if you can.

6) Bench hops
You do need a relatively low (about knee height), long... um... bench style thing here but to be honest I have done it with chairs before. Just be careful with those feet! If you're nervous you can do it just on the floor, just get those feet as high as possible! With your hands resting on the bench at one end, take both feet on one side of the bench. Keeping your feet together neatly jump both feet over the bench to the other side on the floor. This one makes people really nervous, just trust yourself and keep your feet high! Rpt x 20

5) Elbows to knees
That good old favourite - lying on your back, doing a cycle motion with your feet but with your legs extended straight and low along the ground, alternate touching your elbows to your knee as the knee comes in. Change the timing so do 8 normal speed, then 4 slow speed, then 8, then 4, then 8 then 4 if you see what I mean. Do 8, 4, 8, 4, 8.

6) Star jumps
AKA jumping jacks. One minute if you can!

7) Jump ups.
Again, I am lucky enough to have Reebok Step at home, anything equivalent will do. Stand with your feet either side of the step and jump up onto the step, then back down. Again, many people get nervous about this but practise makes perfect and it's great for co-ordination and balance. Rpt x 20

I would do try and do 3-4 sets of each, coupled with some upper body weights and more ab work. It is pretty intense so expect to find yourself in a hot, sweaty mess by the end of it. The joy is that if you're at home no-one will ever notice.......!