The Ultimate Home Workouts From Local Gyms To Feel The Burn

The Ultimate Home Workouts From Local Gyms To Feel The Burn

Werk it

By Georgie Murray | 26th March 2020

With gyms closed due to the corona lockdowns and regulations, many of us have had to wave goodbye to classes, equipment and motivation. However! This doesn’t have to mean fitspo goals are foregone, even if the couch looks a lot more appealing than crunches. Plus, the temptation of all day, erryday snacks and Netflix will eventually take its toll (can’t stop, won’t stop).

It’s now time to kick it old school to the vibes of the aerobics show before Cheese TV circa 1999. We’ve recruited the best of Brisbane's fitness business to help us out, get our A into G and werk it from the comforts of our own loungeroom; it’s virtual workout time, baby.

No need to sign up to 300 subscriptions just yet! We’ve got you sorted with these go-to home workouts to keep you sane and sweaty – no subscription needed. Shout-out to the guys that have contributed the workouts! Make sure to support in any way you can as although they’ve recently closed their doors, they’re still here for you.

Metabolic Conditioning | Facilities Fitness

Terry and Mitch from Newstead’s Facilities Fitness have put together a method of training that involves a high to very high work rate, using exercises that are designed to burn the most calories during and after the workout. I’ve recently been doing an eight-week challenge (you can read about my suffering here) with the FF team and can vouch: this one’s a killaaa for all the right reasons!  For those less experienced in training, you can still perform the same exercises at a lower work rate and you will still get a great workout.

What you need: Towel or yoga mat

Time: 3 – 5 rounds as fast as you can

How-to:

  • 45 squats (as if you’re sitting down and then up again, chest forward)
  • 35 sit ups
  • 25 push ups
  • 15 leg raises
  • 5 burpees

Repeat for three to five rounds, note your time and try and beat it tomorrow! If you’re hooked on feeling the burn, Facilities are offering live at-home workouts at 6am and 6pm every day! Drop them a line for more info.

 

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Box Breathing | Function Well

This one is a workout for both the mind and the body, using powerful visualisation, meditation and breath work practises known as Box Breathing. Darren from Function Well says this is a go-to personal favourite he was introduced to by an ex-Navy Seal. It has been gaining more awareness and popularity due its benefits and followers such as Oprah, Bill Gates, Ray Dalio and more. By tuning into your body and controlling your breath, it allows you to focus in a calmer state of being, handle environments and reduce stress and anxiety.

What you need: An open mind and comfortable space

Time: 10 – 20 minutes

How-to:

  • Exhale until there’s no more air in your lungs and hold for four seconds
  • Now inhale for four seconds, filling your lungs
  • Hold for four seconds
  • Exhale once more for another four seconds

Try and pretend that your respiratory system is working involuntarily and that you’re not straining to block the air from releasing. It should be a four count without air in the lungs, four count inhale through the nose, four count hold air in, four count release. As you improve, you can change the standard count to match your breathing threshold.

 

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Whole Body Strength | Cultivar Health

As a CrossFit gym, Alex and Ellie are across all things strength and cardio! While they both have academic backgrounds, the duo have made a name for themselves for their dynamic classes and close knit West End gym fam. Although the classes are in lockdown, they’re offering Zoom online group workouts to keep motivation and energy high, and you’ll see how with this workout.

What you need: Dumbbell, kettlebell, barbell or a backpack filled with heavy books!

Time: 20 minutes (four exercises to do in one five-minute round). Complete as many rounds as possible, with a two-minute break in between.

How-to:

  • 21 thrusters (Hold the weight in front of your chest as you squat and then press the object overhead as you stand up from the squat)
  • 15 burpees
  • 9 ground to overhead (place the object in between your feet, reach down with slightly bent knees and a flat back and lift the object over your head)
  • Rest for two minutes
  • Keep going until your five minutes is up!
  • Repeat four times

 

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Strength & Conditioning | Ash Besse

Ash is a Nike Trainer and PT who’s been passionate about health and fitness since she can remember; once she cracked the industry, she’s been unstoppable. Specialising in online coaching, Ash is all over the digital movement and formulates programs with lifestyle and at-home-ease in mind. Don’t get us wrong, she trains clients face to face, too from a Northlakes gym. Ash ensures the five pillars of training – nutrition, mindset, recovery and sleep – are emphasised as the foundation to any good training that creates better results.

What you need: 2 dumbbells, 1 kettlebell, yoga mat and a skipping rope

Time: 45 minutes total

How-to:

  • 10 x 1 & ¼ dumbbell reps with a front foot elevated split squat
  • 10 dumbbell single leg deadlift
  • 20 kettlebell swings
  • 60 seconds rest
  • Repeat 3-4 times
  • 10 x 1 & ¼ reps dumbbell shoulder press
  • 10 dumbbell bent over rows (two second hold at the top)
  • 10 man makers
  • 60 seconds rest
  • Repeat 3 – 4 times
  • Set the timer for 12 minutes and hit start
  • 60 single skips
  • 20 dumbbell alternating snatch
  • 10 burpees
  • Repeat until 12 minutes is up

 

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Circuit Training | Bionic Fitness

Welcome to a new wave of technological fitness. Bionic Fitness uses Electrical Muscular Stimulation aka electrical pulses to contract your muscles without strain on joints and ligaments. While this training is ideal for fat loss, athletic performance and rehabilitation, Hamish Harvey from Bionic has provided a simple circuit to get the heart racing and muscles in action, without needing to leave the house! Check-out their website for more info on how their EMS training could help you.

What you need: Just yourself!

Time: 3 circuits, repeat as many times as you like

How-to:

  • 15 jump squats
  • 20 high plank shoulder taps (10 each side)
  • 20 single leg glute bridge (10 each side)
  • 10 push ups
  • 60 second rest
  • 20 single leg lunges (10 each side)
  • 20 mountain climbers
  • 30 second side plank (on each side)
  • 10 push ups
  • 60 second rest
  • 20 chest to floor burpees
  • 1-minute squat pulse
  • Wall sit – as long as you can hold!
  • 30 reverse crunches
  • 30 second flutter kicks
  • 60 second rest
  • Repeat and go again!

 

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Booty Burner | Body Reformers

With Pilates and barre as their foundation, Liza David and Suzanna Luketic offer both small group classes and private sessions in a beachfront boutique studio. They love the following booty burning workout, with no fancy equipment needed that’s easily do-able for a range of fitness levels. Next week, they’ll be kicking off their Zoom live classes at 10:30am every day. If you can’t make that, no worries – contact the ladies and they’ll send you the video link so you can watch whenever and wherever you like!

What you will need: Just yourself!

Time: 60 - 90 second reps, three exercises. Repeat as many times as you would like

How-to:

  • Set up: Laying on the floor on your side with shoulders stacked and hips stacked on top of each other and spine in neutral.  Knees bent at 45 degrees, heels together with shoulders, hips and heels all in one line.
  • Clam for 60-90 seconds: Keeping heels together, squeeze the top glute and lift your knee then lower to the ground halfway only. Repeat move.
  • Bicycle for 60-90 seconds: Extend top leg straight in line with body, bend knee and bicycle your top leg like your riding bike.  Keep leg at hip height …don’t drop it!
  • Straight leg raises for 60-90 seconds: keep top leg forward, internally rotate leg so toes point down, lift and lower your leg from hip height.  Push your booty out behind you so tail bone doesn’t tuck under.
  • Roll over and do the same set on the other side, ensuring you time it so you work both evenly!
  • To increase intensity, increase your time or add a resistance band around your thighs

 

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For more related articles on COVID 19 like the self isolating cocktail recipes, at-home workouts and things to do while self isolating check them all out here.

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Article by Georgie Murray

Georgie is a Journalist with a knack for bad jokes and dating disasters. A total open book, there’s no topic off limits for this Rod Stewart enthusiast. Starting her career in Broadcast Journalism, Georgie has since gone back to basics of the written word with a particular love for taboo topics and fashion media.

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