Feeling a bit flat and flabby after a week of indulgence? Yeah, us too. And while you probably don't want to head to your normal gym for a regular workout, there are some moves that you can do anywhere to make you feel ever so slightly less guilty about that third slice of pavlova.
"I believe people overcomplicate things when it comes to outdoor training when they’re on holidays or don’t have access to a gym," personal health and transformation coach James Anderson told The Huffington Post Australia.
"And, more often than not, they talk themselves out of training because it all just seems to get too hard, too fast."
So in keeping things simple yet effective, here are a few time saving and energy draining workouts that can be done in the park or livingroom. May as well earn that next beer or glass of bubbles!
"Please be aware that you can easily make the workouts below harder by including the plyometric variations (also known as jump training) such as jumping squats, jumping lunges and power push-ups. Just ensure that good form and technique is maintained throughout," Anderson said.
AMRAPs
"An AMRAP stands for ‘As Many Rounds As Possible’ in a specific time period. This is a fantastic way to keep the intensity high whilst also allowing you to keep track of your improvements each time you do the session. Although there are unlimited possibilities for AMRAPS, let’s keep this one short, sharp and painful," Anderson said.
Complete as many rounds of the following as possible in 15 minutes.
Burpees x 5 reps
Push Ups x 10 reps
Squats x 15 reps
200m Run (optional)
“I Go, You Go” Partner Workout
"The “I Go, You Go” partner workout is another great way to keep the intensity high by challenging yourself and a friend to a workout. Although this also has unlimited possibilities, here’s one that I have been doing with my group as a high-intensity finisher to our workouts," Anderson said.
How it works is simple.
One partner works through the first set of reps whilst the other is resting.
Example: Partner A completes 12 burpees, followed by partner B. Then partner A completes 10 burpees, followed by partner B. Then 8, 6, 4 and 2 in the same manner, then immediately moving onto 30 squats, then 25, and so on and so forth until you’ve completed all the exercises and reps.
Burpees (Reps: 12, 10, 8, 6, 4, 2)
Squats (Reps: 30, 25, 20, 15, 10, 5)
Mountain Climbers (Reps: 50, 40, 30, 20, 10)
The Grind
"This one is one of my favourites. And, just like the name implies -- it’s a grind. There are three timed rounds. The first being six minutes, the second being eight minutes and the final one 10 minutes in length. Rest for 1-2 minutes between rounds," Anderson said.
Every round begins with a 400m run. In the remaining time, complete the following exercises sequentially, completing all the reps before moving onto the next exercise. Start the next round where you finished on the last round.
Note: Take short rests as needed to ensure you get through the reps whilst maintaining good form and technique.
Burpees x 10 reps
Push Ups x 20 reps
Alternating Lunges x 30 reps
Mountain Climbers x 40 reps
Squats x 100 reps
Mountain Climbers x 40 reps
Alternating Lunges x 30 reps
Push Ups x 20 reps
Burpees x 10 reps