Blog post by Gluco Ambassador, Lucy Boggis
I know how hard it is to get motivated to exercise when you’re rushed off your feet. Trying to fit everything in during this busy time of year with work deadlines, office Christmas parties, kids wanting to be driven left right and centre to friend’s houses and activities, can really take it out of you. So, when you get in from a busy day like that, the last thing you want to do is be worrying about working out! But, this is your time for you, to sweat out your stress, think of nothing, and make you feel alive again. I know, pre-workout you wouldn’t think that jumping around and sweating would make you feel alive, but it will, trust me!
So, 20 minutes, that’s all it takes to push your body, get results and keep track in the lead up to Christmas and partying in that little black dress or Christmas tux! But, sometimes the hard part of working out is not knowing what to do, and what will get you puffing. This can leave you thinking “ah, it’s too much bother right now, I’ll procrastinate and clean the house, do the dinner, do the washing” until you realise it’s too late and if you had just written up your workout and cracked on, you would have been done three times over by now.
So, I am here to help make things a little simpler for you.
Below are lists of exercises including heart rate movements, legs, arms and abs. So straight off you can stop wondering about what moves you need to put into your workout and just choose from the list.
Next step is to create the actual work out! Now, we are going to keep the sessions to 20mins, so you aren’t working out for ages and you won’t get bored, but you will see results if you push yourself. I’m going to give you 4 variations of circuits and all you have to do, is pick one type of circuit and exercises of your preference from the list and boom, you have yourself a session. I have even created some little at-home demo videos to show you how to do each move, as well as how simple it is to do these quick sessions even in your kitchen. It really is that simple!
Choose 8 movements
20 seconds moving
10 seconds rest
End of each round 1 minute rest
Repeat until the 20min timer rings.
AMRAP (as many rounds as possible in 20 mins)
Pick two exercises from each section below and push yourself for 20mins, trying to complete as many rounds of the circuit as you can. BE COMPETITIVE!!
OTMEM (on the minute every minute)
Choose 8 exercises, four heart rate exercises and four of any of the body exercises and pair up one heart rate exercise with one body exercise.
Then for 20mins complete each pair of exercises every minute, if you finish both exercises within the minute, the remaining time is rest.
for example –
Minute 1 – 10 burpees – 10 squats
Minute 2 – 20 high knees – 10 push ups
Minute 3 – 15 mountain climbers – 10 touch toes
Minute 4 – 10 squat cross jumps – 20 glute bridges
(Depending on your fitness level, make suitable choices for your reps)
Choose 6 exercises complete for 20mins
1 minute on 30 seconds rest.
Complete as many repetitions as you can in the minute, try and beat it every time you are doing that exercise.
Heart rate exercises: (Click here for Lucy’s Heart rate video demo)
Squat cross jumps
Butterfly sit ups
If you need a little extra boost to help keep you going after your 20 minute push, give GLUCO Iso a try. Combining glucose, electrolytes and vitamin C, GLUCO Iso helps replace essential fluids and electrolytes your body loses when you sweat during exercise.