Greg Gibson has been in the health and fitness industry for many years as a qualified personal trainer, and has been a competitive bodybuilder, and physique model and trainer in some of the most exclusive gyms in South Africa.
He has devised an entry level beginner’s workout for those who perhaps feel they have been a little too sedentary in lockdown and are wanting to get moving again. This workout can be completed 3-5 times per week to see and feel results. All exercises are standard movements that can be googled if you are unsure of what they are or want to know correct form.
Please check with your doctor if you have any health issues before completing this workout, and please do not attempt if you are pregnant, or have any form of limited mobility.
The ‘Lockdown 100’ Workout
- 100 x jumping jacks
- 90 x high knees (fast pace)
- 80 x leg raises (knees bent if you have weak abdominals, progressing to legs straight over time)
- 70 x mountain climbers
- 60 second plank
- 50 x air squats
- 40 x jump lunges (20 per leg)
- 30 x hip raises (feet elevated with 2 second hold)
- 20 x burpees
- 10 x pushups (on knees or toes)
Bonus Rounds: For those with some energy left in the tank, rest 90 seconds then complete 3 rounds of:
- 15 x Russian twists
- 15 x heel clicker squats
- 30 seconds of flutter kicks
Rest between each exercise should be kept to no more than 30 seconds
Enjoy, and feel the lockdown burn!