No-one works out in a vacuum, which means that while plyometric moves like burpees and squat jumps where you leap around the place are great on paper, in practice they can be inappropriate when working out at home. For instance, if you’re exercising in a flat with neighbours below, above and to the sides. Or you’re getting your workout in once the kids are asleep. Or if someone else in your household wants to exist without suffering 30-plus minutes of intermittent banging.
If you’ve been worrying about the amount of noise you’re making with your workouts then try this circuit from Megan Davies, Beachbody On Demand super trainer. It’s a full-body session that’s sure to get you sweating but doesn’t contain any jumping exercises to minimise the noise, as well as going a little easier on your joints. Just keep the grunting down.
Full-Body Home Workout
Complete three sets of each exercise, resting as required, then take a 30-second break before moving on to the next move.
1 Thruster
Sets 3 Reps 15
Muscles worked: Legs, glutes, core and shoulders
“Hold a pair of dumbbells at shoulder height with the handles horizontal,” says Davies. “Push your hips back and lower into a squat. Drive back up powerfully while pressing the weights overhead so your biceps are by your ears. When you’re in the overhead position, squeeze your core and glutes. Return the weights to your shoulders and repeat.”
2 Press-up to alternating knee tap
Sets 3 Reps 10
Muscles worked: Chest, shoulders, core and legs
“Start in a high plank position with your hands flat on the floor, slightly wider than chest-width, and holding a straight line through your body with legs, bum and core tight,” says Davies. “Lower your chest between your hands and then push back up into the plank position. As you return to the plank position drive your right knee towards your chest and tap the top of your knee with your left hand. Repeat the press-up using your opposite hand and leg for the knee drive on the next rep.
"You can make the move easier by placing your knees on the floor or by putting your hands on a higher surface like the back of a sofa or your kitchen counter.”
3 Hollow-body hold
Sets 3 Time 15-30 seconds
Muscles worked: Core
“Lie on your back with your arms reaching above your head and legs straight out in front of you,” says Davies. “Lift your head, upper back and legs a few centimetres off the floor while driving your lower back into the ground. Think of yourself as a boat or banana shape. Stay engaged through your legs, core and arms the entire time. Modify the move by raising your legs higher and bending at the knee slightly. Work your way up to holding the position for 30 seconds.”
4 Bulgarian split squat to lateral raise
Sets 3 Reps 8 each side
Muscles worked: Legs, glutes, core and shoulders
“Stand with a sturdy chair behind you holding a light pair of dumbbells,” says Davies. “Reach one leg back and place the top of your foot on the chair. Lower into a lunge position while pulling the dumbbells up and out to the sides to shoulder height. Your arms should be almost straight with your elbows slightly bent and pointed behind you during this motion. Return to the start position. To make it easier, ditch the chair and place the ball of your foot on the floor in a split squat position instead.”
See related
- Go Easy On Your Joints With This Low-Impact Home Workout
- Give Your Joints A Break With This Low-Impact Workout From Studio FLY LDN
5 Inchworm
Sets 3 Reps 12
Muscles worked: Chest, shoulders, core and legs
“Make sure you place your hands down softly on a yoga mat during this move so as to not disturb anyone,” says Davies. “From standing, crouch to the ground and walk your hands forwards into a plank. Then walk them back, return to the crouched position and stand back up.”
6 Windmill concentration curl
Sets 3 Reps 8 each side
Muscles worked: Legs, core, biceps and shoulders
“Holding a pair of dumbbells, step out into a warrior pose,” says Davies. “That’s with your back foot pointing to the side with a straight leg, your front foot facing forwards and your front knee bent at close to 90°. Lean towards the front leg, rotating your body so your chest faces forwards. Open your arms straight so one points to the ceiling and one to the floor, with your bottom elbow pressed up against your knee and both palms facing forwards with the dumbbells. Holding one dumbbell above you, perform a concentration curl with the other arm.”
7 Shifting side lunge to reverse flye
Sets 3 Reps 8 each side
Muscles worked: Legs, glutes, back and shoulders
“With a light pair of dumbbells held by your thighs, position your feet wider than shoulder-width apart,” says Davies. “Push your hips back and lean towards one side, bending that leg and keeping the other straight. With your chest slightly forwards, pull the dumbbells away from each other to the sides, your elbows slightly bent. Squeeze your shoulder blades together at the top. Lower your arms and straighten the working leg back to the centre position, then repeat on the other side. Your feet should stay put during the entire set for less noise!”
8 Tea towel mountain climber
Sets 3 Time 30sec
Muscles worked: Chest, shoulders, core, legs
Start in a high plank position with your feet placed on tea towels so they can slide easily. If working on carpet you can use something with a smooth surface to slide – some types of coasters work well.
“Maintaining a plank position with your shoulders over your wrists, slide one foot in, driving your knee to your chest,” says Davies. “Alternate legs and move as fast as you can with good form. Normal mountain climbers can get noisy, but keeping your feet on towels should solve that issue.”
To find out more about Beachbody On Demand and get a free 14-day trial of the app visit beachbodyondemand.com
