Deciding this spring is the season to conquer your health goals is the easy part, but getting started then maintaining momentum could prove the biggest hurdle.
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There could be a range of barriers to this including:
- Cost - boot camps, gym memberships and PT sessions are an investment in your health, but they are not cheap and could be stopping you from committing;
- Being overwhelmed - walking into a gym for the first time or joining a new fitness group can be intimidating;
- Time - "time poor" is a common phrase we hear these days and trying to get to your favourite class or session could be proving a challenge.
The good news is simple exercise with limited gear and time can still be effective because you can do a lot with the basics and a little creativity.
Get yourself a set of dumbbells and a set of cones and, with the weather improving, head outdoors.
Here are some 'Four-cone workouts' that can be done at the park and can be used as a guide. Adjust them to suit your individual needs.
Set up the cones in a square, roughly 30 metres by 30 metres. It could be less depending on space. Cones in a clockwise direction are A, B, C and D. Draw it to picture it.
Session 1. Part 1: 10 minutes continuous zigzag x [walk A-B, jog diagonally B-D, walk D-C, jog diagonally C-A]. Part 2: 10min continuous running or walking clockwise around with 5 squats at A, 5 push-ups at B, 5 bent-over rows with dumbbells at C, 5 ab crunches at D. Part 3: 10min x [jog A-B, walking lunges B-C, sprint C-D, walk D-A].
Session 2. Part 1: 10min continuous x [walking lunges A-B, 10 push-ups, jog B-C, 10 bent-over rows, walking lunges C-D, 10 shoulder press, run backwards D-A]. Part 2: 10 squats, run a full lap, 9 squats, run a full lap, continue all the way down to 1 squat and full lap. Part 3: 2min x [run A-B, jog backwards B-A, run A-D, jog backwards D-A]. Rest 1min, repeat. Finish with 5min core work.
Session 3. Part 1: 10 squats with alternating single-arm shoulder press, 10 push-ups, 20 alternating lunges, 10 bent-over rows with dumbbells, 4 x [run A-B, diagonally backwards B-D, run D-C, walk C-A] Repeat twice. Part 2: 10 squat jumps, jog A-B, 10 mountain climbers or standing shuffles, jog B-C, 5 burpees, jog C-D, 20 ab rotation with weights, jog D-A, 10 burpees, walk a full lap. Repeat four times.
Think outside the square, so to speak, but keep it basic this spring.
Spring Sessions
(30-40 minutes)
Add a warm-up and cool-down and rests as needed.
Part 1: 10 x 150-metre runs on 1 minute (if it takes you 40 seconds, for example, you will have a 20-second rest before the next effort. Adjust the time to suit your fitness level);
Part 2: 10-20 x 40m runs continuous with 5 push-ups and 5 ab curls at opposite changes;
Part 3: 5 squats, 5 bent-over or horizontal rows, walking lunges 10m, jog backwards 10m, run hard 50m and walk back to start. Repeat 6 times.
- Renee Valentine is a journalist, qualified personal trainer and mother of three. r.valentine@austcommunitymedia.com.au.
