Balance By Babington

TRAINING & WORKOUTS

I love being active, it’s part of my everyday life & I genuinely think it makes me a better person when I take that time for myself. I used to train 2/3 times a day, 5k runs, spin classes with a step & pump class. This was genuinely my Monday routine. I would get up at 5.30am to run, do a spin class during my lunch break & then do an evening class. Insane!

The ironic thing about this, is that now I train 5/6 days a week, rarely for longer than 45 minutes to an hour & my body has more definition, more muscle mass & less body fat than those crazy cardio days, why? Because these days I train smart!

Combining weight training with cardio bursts is my favourite way to train. This weight training can be done with minimal equipment it can be body weight, resistance bands, dumb bells, kettlebells...the options are vast.

Don’t get me wrong I still love to run & do the odd spin class but you won’t find me in the gym 3 times a day anymore clocking up 90-120 minutes of exercise.

It’s not necessary & it’s not effective.

Lockdown 3.0 WORKOUTs

Here we are again. Gyms closed, group training cancelled & motivation low. Winter can be hard at the best of time with the dark mornings, dark evenings & unpredictable weather. I’ve put together a few workouts that you can do in the comfort of your own home, garden or outside space with a friend. These need either no equipment or minimal equipment & will guarantee to make you feel like you’ve had a good workout. Give them a go & tag me in social media to show me & others how you’ve won your day!

100-10 & back again

Equipment

Mat

Time

25-35 minutes

Session

100 jumping jacks

90 mountain climbers

80 high knees

70 prisoner squats

60 second plank

50 ice skaters

40 alternate reverse lunges

30 shoot throughs

20 sit ups

10 burpees

1 minute rest

Repeat 10-100.

1000 rep challenge

100-10 & back again

Equipment

Mat

Paper & pen

Time

50-60 minutes

10 reps of 10 exercises for 10 sets

(rest 60 seconds between sets)

Session

Jump squats

Tricep dips

Squat thrusts

Press ups

Walking lunges

Shoot throughs

Sit ups

Plank up downs

(hands to forearms)

Prisoner squats

Burpees

Race for rest

100-10 & back again

Rope jump pyramid

Equipment

Mat

GPS watch

Timer

Time

40 minutes

Session

5 minutes to complete

200m run/shuttle runs

20 plank shoulder taps

10 sit ups

10 prisoner squats

20 mountain climbers

5 burpees

Time left is your rest

Repeat every 5 minutes x 8

Rope jump pyramid

Rope jumps v kettlebell

Rope jump pyramid

Equipment

Jump rope

1 set of medium to heavy

dumbbells (DB)

Timer

Time

40-50 minutes

Session

2 minutes rope jump

12 DB burpees

12 DB thrusters

12 DB snatches

12 DB renegade rows

2 minutes jump rope

Repeat resistance x 10 reps

2 minutes jump rope

Repeat resistance x 8 reps

2 minutes jump rope

Repeat resistance x 6 reps

2 minutes jump rope

Repeat resistance x 4 reps

Rest 1 minute

Repeat back up 4 reps - 12 reps.

Rope jumps v kettlebell

Equipment

Jump rope

1 medium to heavy kettlebell

Time

30-40 minutes

Session

2 minutes rope jumps

5 rounds of -

25 KB goblet squats

26 KB Russian twists

26 KB single arm swings

26 KB single arm rows

26 KB figure 8’s

2 minutes rope jumps

Run v kettlebell

Rope jumps v kettlebell

Equipment

1 medium to heavy kettlebell

(or dumbbell)

Timer or GPS watch

Time

50-60 minutes

Session

400m jog (intermediate)

run (advanced)

50 single arm kettlebell swings

40 single arm kettlebell rows

30 reverse lunge single arm

kettlebell press

20 kettlebell snatches

10 kettlebell clean & press

Repeat x 4

Pass the bucket

Equipment
GPS watch
1 pair of medium to heavy

dumbbells (DB)

Time
50-60 minutes

Session
200m run (intermediate)

400m (advanced)
20 DB thrusters
20 sit ups
20 DB clean & press
20 DB burpee cleans
Rest 1-2 minutes
400m run (intermediate)

800m (advanced)
15 DB thrusters
15 sit ups
15 DB clean & press
15 DB burpee clean
Rest 1-2 minutes
800m run (intermediate)

1200m (advanced)
10 DB thrusters
10 sit ups
10 DB clean & press
10 DB burpee clean
Rest 1-2 minutes
1200m run (intermediate)

1600m (advanced)
5 DB thrusters
5 sit ups
5 DB clean & press
5 DB burpee clean
Repeat
800/1200m 10 reps
400/800m 15 reps
200/400m 20 reps

HIIT training is where you’ll find your endorphin high!

TRAINING & WORKOUTS

Lockdown 3.0 WORKOUTs

100-10 & back again

100-10 & back again

100-10 & back again

1000 rep challenge

100-10 & back again

100-10 & back again

Race for rest

100-10 & back again

Rope jump pyramid

Rope jump pyramid

Rope jumps v kettlebell

Rope jump pyramid

Rope jumps v kettlebell

Rope jumps v kettlebell

Rope jumps v kettlebell

Run v kettlebell

Rope jumps v kettlebell

Rope jumps v kettlebell

Pass the bucket

Pass the bucket

Pass the bucket

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