Posted on November 13, 2014 by Kate Halsall

As Personal Trainers, we write plans for clients regardless of where they train; whether its in the home with no or a little amount of kit, in a massive gym, or in a hotel room (many of our personal training clients work away a lot), we find a way to provide a programme that meets their specific goals. These body weight workouts still need to challenge our personal training clients and keep them motivated.

One way to do this, is to look at an AMRAP (as many rounds as possible) or Tabata (interval) workout. It means there’s a set time to complete as many reps as possible and you don’t necessarily need a lot of spare time to do the workouts (as we know how busy people are!). The client can then record their score so that the next time they do it, they can try and beat it. I like it – it brings out the inner competitiveness!!

I’ve got a couple of favourite body weight workouts I want to share this week :0) These are body weight workouts based on having no kit other than having a chair in the room.

Warm Up
5 x Star Jumps
5 x Squats
5 x Press Ups
5 x Squat Thrusts
5 x Toe Touches

Then do the exercises 4 times, 3 times, 2 times, 1 time

AMRAP Circuit
10 of each exercise. As many rounds as you can in 10 minutes!
1. Jacks/Star Jumps
2. Squats
3. Press Ups
4. V- Sits
5. Lunges
8. Ab Curls
9. Squat Jumps
10. Tricep Dips

Tabata
20 seconds on, 10 seconds off. Do Exercise 1, rest, 2 rest, 3 rest, 4 rest and then repeat – 8 minutes in total.
Work as hard as you can during those intervals, try and keep it the same number of reps each time.
Exercise 1 – Squats
Exercise 2 – Press Ups
Exercise 3 – Lunges
Exercise 4 – Ab Cycles

Have fun! Let us know how you get on!