Want to lose weight & gain muscles? We’ve got you covered! With absolutely no equipment required, you get to be guided through this home workout with no better than kickboxing coach and certified fitness trainer Noha Al Rayan. She’s been doing Kickboxing & Muay thai for more than 6 years and is now on a journey to help people feel better. All you need for this is your body weight, favorite music, suitable outfit, and a mirror to check your form.
This workout is composed of a circuit of 4 exercises plus a bonus. The circuit is repeated 3-5 times per workout, with a 30 second rest between rounds. To be able to see results, try to do it at least 3 days/ week, and challenge yourself by exceeding the reps or the rounds. You’re going to find below a step by step guide for each exercise, a brief description, the group of muscles you’re working, and pictures of each workout form!
The Circuit
- Exercise 1: high knees 30 reps (left right counts as 1)
- Exercise 2: pushups 12 reps
- Exercise 3: squats 20 reps
- Exercise 4: mountain climbers: 30 reps
- BONUS a PLANK as much as you can
High knees
High Knees is a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination, and flexibility.
1- Stand with your feet hip-width apart. Lift up your left knee towards your chest.
2- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Pushups
1. Get down on all fours, placing your hands slightly wider than your shoulders & your wrist right underneath shoulder to avoid any shoulder injury.
2. Straighten your arms and legs, engage your core & keep your back straight.
3. Bend your elbows, go down with your chest not your waist.
4. Pause down then push yourself back up.
Muscles work: chest, shoulders, triceps, and abdominal.
Squat
1. Stand with your feet shoulder-width apart
2. Squat down by hinging your hips backwards as if you are sitting on a chair.
3. Push your knees to the side to be aligned with your toes while going down with your hips.
4. Squat down until your hips are on same level of your knee
5. Squat back up while keeping your knees out and chest up
6. Stand with your hips and knees locked at the top
Muscles worked: quadriceps, gluteus, hamstring, adductor magnus (inner thigh)
Mountain climbers
Move 2
This move is about to blast calories with intense cardio while also targeting your abdominal muscles and upper body
1. Start from a plank position, wrists right underneath your shoulders, engage your core, back straight.
2. Bring one knee forward towards your elbow, then return it back to your plank position and repeat on the other leg (right left counts as one)
3. Either go for a slow, controlled rhythm to maximize time under tension, or speed it up for a cardio blast
Muscles worked: deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors
BONUS- Plank
1. Get down on all fours, placing your hands slightly wider than your shoulders & your wrist right underneath shoulder, engage your core and gluteus.
2. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
3. Your head is relaxed and you should be looking at the floor.
4. Hold the position for as long as you can.
5. Remember to breathe. Inhale and exhale slowly and steadily
Why plank?
1. You’ll improve core definition and performance
2. You’ll decrease your risk of injury in the back and spinal column, improve your posture & balance
3. You’ll experience an increased boost to your overall metabolism
