Free Workouts | Jo Wilson Fitness

Give these free workouts a go

Bench Workout

This workout can be done, on a bench, step or even on the bottom step of your stairs at home.

Perform each exercise for 45 seconds then rest for 15. Repeat each exercise for the allotted time at your maximum effort.

Try to complete 5 rounds- this will take you 35 minutes. But if you’re feeling brave or have more time then try to do more!

1. Toe Taps: Start with one foot on the bench, hop from one foot to the other, placing the other foot onto the bench. Repeat this swapping from foot to foot tapping the bench.

2. Mountain Climber: Place both hands on the edge of the bench, with your shoulders above your wrists. Jump bringing one knee towards your chest, then jumping and swapping feet so that the other knee now comes towards your chest. Repeat this making sure you are pushing forwards like you are trying to push the bench away.

3. Bench Jumps: Start facing the bench. Jump up onto the bench with both feet at the same time, landing into a squat. From here, you can either step off and repeat. Or if you are feeling a little more energetic then jump back off, again landing in a squat.

4. Tricep Dips: Facing away from the bench, with the heel of both hands on the bench shoulder width apart from each other. Bend your elbows so that your body lowers down, then engage the back your arms to come up again. Make sure the work is performed in the arms and you are not dipping your hips.

5. Step Up: This needs to be performed on each side separately. Start side onto the bench. Place the closet foot on, then using this leg as the working leg, step upwards onto the bench, then lower down into a squat position.

6. REPEAT ON THE OTHER SIDE

7. Press Up: Place both hands on the bench and position your body so that from the crown of your head to your heels is a nice straight line. Now this will sound strange!... but imagine a dog that has been told off- he tucks his tail under. Slightly tuck your bum under so that you’re not arching your back too much. Lower your chest down towards the bench, then pushing through the chest to come back up again.

The 'Do Anywhere' Workout

This workout can be done anywhere… in your hotel room, in the park, or even at home.

Perform each exercise for 45 seconds then rest for 15. Repeat each exercise for the allotted time at your maximum effort.

Try to complete 5 rounds- this will take you 45 minutes. But if you’re feeling brave or have more time then try to do more!

2 rounds= 18 mins

3 rounds = 27 mins

4 rounds = 36 mins

5 rounds = 45 mins

1. Squat Jump: Start with your feet about hip distance apart, start to sit down slightly, bending the knees up keeping the chest up (a bit like if you were to sit down in the dark!) From here jump into the air lifting your hands above your head, landing back down into a squat.

2. Mountain Climber: Place both hands on the edge of the bench, with your shoulders above your wrists. Jump bringing one knee towards your chest, then jumping and swapping feet so that the other knee now comes towards your chest. Repeat this making sure you are pushing forwards like you are trying to push the bench away.

3. Lunge Kick: This needs to be performed on each side separately. Start with both feet together, step backwards into a lunge, lowering the knee towards the floor. Take this same leg and as you stand, kick forward. Landing back into the lunge on the same leg.

4. Burpees: Everyone’s favourite! Start standing, and then lower down into a crouch position placing both hands on the floor. Jump your feet backwards so that you end up in a press up position. Jump your feet back in, then like with the squat jump- jump into the air with your hands above your head landing back down into a squat to start again.

5. Lunge Kick: ON THE OTHER SIDE\

6. 180 Squat Jump: Treat this pretty much like the squat jump. Except when you jump upwards, turn your body 180 degrees so that is lands facing the opposite way.

7.Squat and Lunge Jump: This is the fun part, lets add the squat jump and lunge jump together- a bit of a brain workout added in here for extra points! Start in a squat, jump up but this time land into a lunge, jump up land back into the squat, then jump up land into a lunge on the other leg and repeat.