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Exercise of the Week – Get Fit In 6

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

Jogging on Spot 02 - Pro:Kinesis Personal Training, High WycombeJog on the spot, raising your knees as high as is comfortable, and using your arms at the same time.

Exercise 2 – Upper Body – Press Ups (beg)

Press Up (easy) 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on the floor with your hands a little more than shoulder width apart, as shown. You can either position your feet up like me, or rest them on the floor.

Press Up (easy) 02 - Pro:Kinesis Personal Training, High Wycombe

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

Knee Ups Pull Down 02 - Pro:Kinesis Personal Training, High WycombeStart by raising one knee to waist level at the same time as pulling your arms down with your elbows bent to meet the knee, as shown.

Knee Ups Pull Down 03 - Pro:Kinesis Personal Training, High Wycombe

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

Wide Leg Squat 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with your feet wider than shoulder width apart, arms held out raised in front of you, as shown.

Wide Leg Squat 02 - Pro:Kinesis Personal Training, High Wycombe

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

Pendulum 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing on one leg, feet shoulder width apart and put your arms in front of you, like the picture.

Pendulum 02 - Pro:Kinesis Personal Training, High Wycombe

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

Flutter Kicks 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor, hands down either side of your waist for support. Then lift both legs up, knees slightly bent and one higher than the other, as shown.

Flutter Kicks 02 - Pro:Kinesis Personal Training, High Wycombe

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!