Bodyweight Workouts to do in the home: Day 4


Bodyweight Workouts to do in the home: Day 4

By: James Hutchinson homeworkout, day 4, bodyweight

Bodyweight Workouts to do in the home: Day 4

This is the fourth blog in my series, ‘Bodyweight Workouts to do in the home’, giving you advice on the various bodyweight exercises you can do that are useful for working different muscle groups on different days giving you an all-body workout at home over the course of six days. If you completed ‘Day 1 – Shoulders, Chest and Triceps’, ‘Day 2 – Legs’ and ‘Day 3 – Back and Biceps’ well done you are half-way through the blogs. There are three more workouts to complete which you can then keep doing on a consistent level in your own time. Watch this space!

Day four is now focusing on building power and strength through plyometric exercises. These are very dynamic and work your whole body. Find a spacious area free of obstacles and try the following exercises. Perform as many repetitions as possible for each exercise for 30 seconds, a minimum of 10 repetitions per exercise, however we are looking to aim for much more than that! After each exercise rest for 30 seconds and then move on to the next one. Once you have completed all of these, start with the first move again.

Test yourself by keeping a track of your personal best. See how many reps you can do in the 30 second time frame and then try and do even more the next time. This encourages healthy competition and motivation where you are pushing yourself even harder each time. Complete three circuits in total (that’s all the exercises below three times). To make it even more challenging aim to complete four circuits in total.

Day 4 – Plyometric

1. Squat jump (30 seconds)

With heels in contact with the floor lower into a squat and place hands lightly on the floor, pause for a few seconds then explode up driving powerfully off the floor and jumping up clapping your hands together overhead as you do so. This increases explosive power and strength. Rest for 30 seconds.

2. Plyo Lunges (30 seconds)

With feet shoulder width apart step right leg forward and bend at 90 degrees, with the left leg bent at 90 degrees behind. From this position explode up as high as you can off the ground, switching legs quickly and landing softly on the ground when you come back down. You will land with left leg forward this time in a lunge position. Repeat this movement. Rest for 30 seconds.

3. Burpees (30 seconds)

Another plyometric, high intensity exercise that works the whole body, builds strength, muscle, burns fat and improves cardiovascular health and balance. Begin in a standing position, then go into a squat movement with hands on the ground just in front of you, now kick both legs back with arms extended. Jump the feet forwards towards hands and leap into the air with hands raised above you. Then repeat! Rest for 30 seconds.

4. Star Jumps (30 seconds)

From a standing position jump up, simultaneously spreading the legs wide while clapping your hands together overhead. Return to a standing position and repeat. Rest for 30 seconds

5. Heel Flicks (30 seconds)

A good jump training exercise that can help increase running speed and glute and hamstring development. Start by jogging on the spot then kick the heels back towards the glutes. Rest for 30 seconds.

6. High Knees (30 seconds)

A great pulse raising exercise, engages the core and helps to improve strength, coordination and flexibility. Jog on the spot then raise the knees up towards the chest. Rest for 30 seconds.

… and repeat (3-4 circuits)

Here we have focused on a range of exercises to work your whole body. They help to improve power, strength, coordination and balance. If you have followed the advice and attempted them all well done! Keep checking out our website for further blogs titled ‘Bodyweight Workouts to do in the home’ giving you more advice. The best thing about them is that because you don’t need any equipment you can do these wherever and whenever whether this is at home, work (on your break of course!) or outdoors.

If you need further advice or are thinking of taking your fitness to the next level our personal trainers at Elemental Fitness have different specialisms and are on hand to give you guidance and create an effective programme to meet your needs. For further information on what we can offer you at Elemental Fitness click on this link:

Find Day 1 here:

Day 2 here:

Day 3 here: