Blog Post - News, Views and Tips
Hopefully by now you’ll all have seen the Pro:Kinesis Exercise Library, so now I want to show you how you can use it to create an effective all over body circuit workout in minimal time, with no equipment required and one that you can perform in the comfort of your own home.
Here’s a daily 6 minute routine (60 seconds per exercise), taken from the 4 major sections in the library to create a simple circuit that almost anyone can do.
Exercise 1 – Cardio – Jogging on Spot
Exercise 2 – Upper Body – Press Ups (beg)
Then bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.
Exercise 3 – Cardio – Knee Up Pull Downs
Then lower your leg and raise your arms and repeat with the other leg. Continue repeating increasing your speed and heart rate.
Exercise 4 – Lower Body – Wide Leg Squat
Then slowly lower yourself into a sitting position, keeping your heels on the floor, before rising back to the start position.
Exercise 5 – Cardio – Pendulum
Then swing your legs from side to side hopping from one foot to the other, similar to the motion of a clock pendulum, building momentum as you go.
Exercise 6 – Core – Flutter Kicks
Then kick your legs up and down in a scissor motion, maintaining both feet off the floor. You can advance this exercise by performing it balancing on your buttocks in a half seated position.
You can perform this routine through once, twice or even three times, dependant on the time you have available. It’s important that you perform the cardio exercises at a high pace, whilst the others at a steady pace, to provide a high/low interval effect to the training. To vary the routine you can switch out each exercise for another one from the same section of the Library or extend it by adding extra exercises. The main aim is to alternate exercises from upper, lower and core, with a cardio exercise separating each. After you’ve completed the routine, you can use entries from the Stretches section of the Library to ease out your muscles.
So there you have it, Get Fit In 6!