In this episode:
00:10 – Home workout that will have you burning fat for 48 hours
00:14 – Do 20 reps of each exercise
00:25 – Exercise 1: The Squat
00:46 – Exercise 2: Press-Ups
01:17 – Exercise 3: Split Jumps
01:33 – Exercise 4: Front Plank
01:38 – Rest for 60 seconds after doing all the exercises then repeat 5 times
Transcript:
Hi! This is Mark and Stephen from TheDVCC.com, the place to be if you want to lose fat and increase your muscle tone.
So today I’m going to give you a quick workout that you can do at home if you struggle to get to the gym.
This is going to have you burning fat for the next 48 hours. Stephen is going to demonstrate for me. He’s going to do 20 reps of each exercise that I dictate.
So, the first exercise is the Squat. His feet are aligned with his hips. He can go all the way down. If you can’t, you don’t have to go all the way to the floor.
But he’s going to bend as far as he’s able so he can go all the way to the floor. There we go.
He’s going to give us just 4 more, then we’re going to go to the next exercise, but you’re going to be doing 20 of this exercise.
And he’s going to go straight into Press-Ups. So, Stephen can do full press-ups, as shown here. But if you’re unable to do a full press-up, you can simply go onto your knees. There we go.
That’s a regression from a full press-up and you can work up towards that. If that’s still too hard, you can actually stick your bum out a little bit more, and that is the regression from that.
So, you’ll be able to bang out 20 reps of this.
So, once you’ve done 20, you’re going to get straight back up. No rest between any of these. You’re going to do Split Jumps.
So once again, it’s 20 total. So that would actually be 10 on each leg. Now you got to be sure that your knees aren’t going inwards.
You really want to make sure that your legs are stable, your core is stable. He’s upright and he’s just splitting from the knees there. You’re going to do 20 total.
Okay. That’s enough there, Stephen. And you go straight into a Front Plank. Now, the Front Plank is great for your core, but you have to make sure that your bum, your back and your head are all in line.
A little bit higher. There we go. That should form basically a rod. You should be able to eat your dinner off that.
You’re going to hold that for 20 seconds.
Once that’s complete, up you get. You’re going to rest for 60 seconds. So you’ve done four exercises.
No rest between any of them. Then you’re going to rest for 60 seconds. You’re going to repeat that whole thing five times, then you’re done.
It’s time for a shower. And you’re going to be burning fat and increase your muscle tone for the next 48 hours.
So, I hope you enjoyed that. Let us know how you got on.