Fitness. Fatloss. Results.

Home Workout of the Week

I usually email the home workout to all clients each week.  FitterFaster Home Workouts usually will take approx. 20 minutes of your time (slightly more if you are advanced and do the optional portion sometimes included) but will provide a great training effect nevertheless.

Full body movements are the basis of these training sessions using minimal equipment if any.  All can be done at home, sometimes inside or in the backyard.  Or you can venture down to the park or oval or even do them out in the street if you really don’t have any other option.

All FitterFaster clients are required to attend Bootcamp a minimum of 3 times per week, but they all know that you achieve amazing results, training 5 or more times per week is a better bet.

Studies show that to achieve results above the minimum for better health, you really do need to train harder and longer than once thought.  The old ‘3 x 20 minutes per week’ just doesn’t cut it regardless of your age or fitness level.  The new minimums are 150 minutes per week of moderate intensity exercise.  Moderate intensity is more than just walking too, so get up off the couch, shut down the computer and TV and get your butt moving.  And this recommendation is just to improve your health-weight loss is a whole different matter!!

Here’s this week’s Home Workout.  Give it a try.  If you’re not sure of any of the exercises, come to Bootcamp and you’ll soon learn them, or visit my website where most of them are demonstrated.

Always warm up and cool down before and after every training session.  This will add 6-10 minutes onto this session, but is essential.

If you are new to training, modify the plyometric exercises to basic squats as noted in instructions (narrow and wide stance) to prevent injuries that can occur easily if you do too much too soon.  You should not introduce plyometric work till you have been training consistently for at least 4 weeks and have built up a basic level of strength, endurance and stability in your joints and muscles.


30 seconds belly blasters

30 seconds star jump squats (modify to narrow stance squats)

30 seconds of burpees



15 pop squats (modify to wide stance squats)

30 seconds plank

sprint 20-30m




This is just one example of a typical Home Workout.  It will raise your heart rate, improving your cardiovascular fitness and burning tonnes of calories.  It will strengthen your legs and all your core muscles from your shoulders to your knees.  It will also develop mental toughness to keep going from start to finish as you fatigue.

Finish off with at least a couple of minutes of stretching for all the muscles in your body and make sure you have plenty of water to drink.

Make sure you subscribe to this blog to get regular updates on happenings at FitterFaster and on the latest health and fitness research.  Just click on the “Subscribe to FitterFaster Blog” link in the top right hand corner, enter your email address and you will get all updates sent directly to your inbox.



One response

  1. You can also add Box jump and squat jump for your workout.I tried this workout for my leg muscles and for me to be able to jump and it didn’t failed me as I saw a good improvements with my muscles.

    November 5, 2010 at 7:52 pm

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s