SIMPLE HOME WORKOUT

TOTAL TIME: 45mins/60mins

Abs:
Exercise

Duration/sets/reps

Sit-up
Ab-cycle
Bent leg raise (90
degree angle)
Straight leg raise
OR if in the gym and
not at home perform a:
Hanging knee raise
Russian twist using
weight/ medicine ball
Crunch

25 s
25 s
25 s

Rest
between
each rep/set
0
0
0

25 s

3x12

1:30

3x15

1:00

4kg medicine ball/ Db

25s

Optional: Db (1.5kg/ 2.5kg)

Toe touches
Mountain climbers

25s
20s

0
1:00 rest

Plank
Front
Right side

Left side
Plank walk
Plank raises
Press-ups

20s
20s
20s
20s
20s on each side
3x12

Equipment

0
0
0

Optional: can add in a medicine

ball

Glutes and legs

DURING THE INJURY:

I used a theraband/ resistance band to make the original exercises more

difficult.
I didnt want to use ankle weights, just incase my foot couldnt cope. But now
that I have returned to normal or if I cant make it to the gym, I strap on
x0.5kg weights onto one leg to perform the exercises.
No rest between exercises.

3 PART WORKOUT- if not able to use the gym

PART 1: You dont put your leg down for the entire duration
of this activity.

Lie on your right side/ sidelying

Keep one leg on the floor but slightly bent for stability. The other leg should be
raised above the ground, with no bending at the knee. It must be kept
straight.
Keep the ankle flexed with the heel leading the movement.
Keep leg in that position, and start to make small up- down movements.

First 30s= leg in the centre, second 30s= slightly extend to the right, 3rd 30
seconds= slightly extend to the left.
Then raise the leg even higher and perform the same for 30s.
Return the leg lower to the ground but this time hold the leg at a 90 degree
angle.

PART 2: No rest between each. You are still using the ankle
weights.

Leg raise (40s)

Sideways leg raise (40s)
Leg extension (40s)

For guidance in the form of demonstrations and coaching points go onto Youtube!
You learn faster when you see the exercise being performed by someone else!

PART 3: SQUATS and ONE LEGGED SQUATS

1) Deep squats 10 reps, 4 sets, 10 second rest between each set OR you can
perform one set of deep squats, then switch to doing one legged squats and
repeat this 4 times.
2) One legged squats on each leg 10 reps, 4 sets, 10 second rest between
each
3) Lunge steps + 4kg weight 10 reps, 2 sets, 10 second rest between each

Arms: SCULPT AND TONE

Use x2 3kg free weights or whatever weight is comfortable for you.

Perform standing (feet shoulder width apart, upright posture)
10 reps on each exercise
Perform each exercise back to back, with no rest between each

1.
2.
3.
4.
5.
6.

Overhead press
Bicep curl with weight
Lateral shoulder raises/ dumbbell raises
Side bend
Triceps chop
Tricep kick back