Need a sweat session that can be done almost anywhere? Look no further.
Chris Roach (Opens in a new tab) He is a Level 3 Personal Trainer at Huel and created this exclusive home workout just for him Passenger coach. It includes six exercises intended to test your stamina and endurance.
“This workout will rev up your metabolism and get your heart, lungs, and body working. It’s quite challenging and will leave you with a huge dopamine hit,” says Roche. Cobwebs away, in case you left your Christmas indulgence feeling sluggish.
The exercises are mostly body weight movements and a couple of dumbbell exercises. If you don’t have dumbbells on hand, use a bag of books or other DIY weights for motivation and do burpees without weights (you’re welcome). To add a set to your home gym, start with our recommendations for the best dumbbells.
How do you do this exercise
This session is formatted as a ladder exercise, so in each round you increase the repetitions until you reach 12, then decrease until you are back to one. Roche has offered rep charts for beginners, intermediate, and advanced.
The beginner’s option works in multiples of four, so you do seven rounds of the exercises below with the following repetitions in each round: 1, 4, 8, 12, 8, 4, 1.
The intermediate option increases or decreases by one rep per round, so you do 11 rounds starting with two reps, while the advanced option adds or subtracts one rep per round as appropriate.
Hold the dumbbells by your shoulders with your feet hip-width apart. Bend your knees and drive your hips back down into a squat, then power through your heels, pressing the dumbbells above your head.
2 high knees
Run in place, pump your arms and raise your knees as high as possible. For this move, two knee pumps equals one rep.
3 jump through
Start in a high plank position with your wrists directly under your shoulders and your body in a straight line from head to heels. Jump both feet forward into your hands, lift your hands off the floor and rise into a low squat position. Place your hands back on the floor and jump your legs back into a high plank position.
4 broad jump
Stand with your feet shoulder width apart. Bend your knees and swing your arms back, then jump forward, landing on soft knees. Turn around and repeat the movement.
5 dumbbell burpees
Stand with a pair of dumbbells on the floor between your feet. Squat down and hold the weights, then jump your legs back into a high plank position. Jump your feet forward to land on either side of the dumbbells in a low squat position. Push through your heels to rise and bring the dumbbells up to your shoulders as you come to a standing position. Squat down, lowering the dumbbells to the floor between your feet.
6 mountaineer’s cross
In a high plank position, drive your right knee into your left elbow, then as you return to the starting position, drive your left knee into your right elbow. Continue to rotate, maintaining a strong core, and keeping your hips in line with your shoulders. For this movement, two knee drives equals a rep.