Your No-Gym Workout

Written by  //  December 6, 2013  //  Sweat Circuits  //  7 Comments

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Can’t get to the gym? UAE PT Derryn Brown gives you a calorie-burning circuit you can do anywhere

 

How It Works

Do a five-minute warm up (mountain climbers, burpees, skipping… ), then each of the following exercises for the amount of reps stated. Repeat the whole circuit five to 10 times.  Then stretch to finish.

 

 

MOUNTAIN CLIMBERS
Begin in a plank position on hands and feet. Alternate bringing knees up towards chest in a rapid motion.
Sweat It! Do 10 reps.

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JUMPING LUNGES
Begin in a lunge position (one leg forward and your back leg at a 90 degree angle), jump into the air, switch legs and land in a lunge position with the opposite leg in front.
Sweat It! Do 10 reps (5 on each side).

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BURPEE
Jump up, now crouch down and jump back into a plank. Do a push up. Now return your feet to your hands and jump into the air again.
Sweat It! Do 10 reps.

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JUMP PLUS
Feet make a + sign while jumping – jump lunge, jump lunge, then land into a plié squat, feet slightly outwards. This entire sequence is one rep.
Sweat It! Do 5 reps.

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SPIDERMAN PUSH UPS
Assume a push up position, as you go down into the push up, bring your right knee to your right elbow, and pause before returning your leg to the starting position.
Sweat It! Complete 10 reps, 5 on each side.

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SINGLE LEGGED SQUAT
Stand on one leg in front of a bench. Hold the opposite leg out in front of you. Slowly perform a full squat keeping your opposite leg held out in front of you and sit down onto the bench, make sure it is a controlled movement all the way down. Stand back up again and repeat on one leg. If you want to challenge yourself more, stay on one leg at all times, when you go down as well as when you stand back up.
Sweat It! Repeat 10 reps, 5 on each leg.

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Trainer Derryn Brown (www.derrynbrown.com) Photography IBP. Make-up Inglot (www.inglotcosmetics.com). Clothing Lorna Jane Dubai (www.facebook.com/LornaJaneDubai) Location Evolve (www.evolveuae.com)

 

 

 

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