The Young at Heart 5:30 Workout 4 People Who Hate Gyms!

OK, let’s face it, if we could stay fit and healthy without exercising we’d jump at the chance, right? After all, there are far more interesting things to do than sweat it up big time with all those really annoying 20something gym bunnies glued to their Smartphones, like eating, drinking, going out and making friends in lovely Almeria.

Sadly, I don’t have a magic wand to grant you endless health and fitness without at least some effort to maintain your deam lifestyle here in the sun. However, your friendly expert fitness coach from Young At Heart Fitness based near Albox  has the next best thing; THE 5:30 WORKOUT. Now I know what you’re thinking, what on earth is the 5:30 workout? Good question!

THE 5:30 WORKOUT is five 30 minute workouts each week. And get this; two of them involve you just going for a LONG WALK or a BIKE RIDE in and around where you live in Almeria! Now admittedly the other three will require some sweat and effort, but hey if you really do hate gyms and lengthy gym sessions, this is the perfect workout for you.

THE 5:50 WORKOUT is simple – just 5 different kettlebell exercises that will work all your major muscle groups and joints. Plus, all you need is a kettlebell which if you don’t already have one will set you back about €10 to €15.

The 5:30 HIIT routine takes 22 minute, 20 seconds:

  • 4 complete circuits
  • 20 seconds each exercise
  • 15 seconds rest between

Use this free online timer to ensure that you don’t workout for a second longer than necessary: https://www.tabatatimer.com/  its fool proof- I use it!

The 5:30 routine leaves enough time for a quick warm-up and a post workout stretch.

  • Double handed swings (cardio, glutes, legs)
  • Goblet squats with raise (glutes, legs, arms, shoulders)
  • Press up plank with pull through (core, arms, chest)
  • Double handed swings (cardio, glutes, legs)
  • Bent over rows, left, right (back, arms)
  • Halo, reverse (core, shoulders)
  • Double handed swings (cardio, glutes, legs)

The 5:30 schedule:

  • Day 1: Kettlebell – 30 minutes
  • Day 2: Walk or Bike Ride – 30 minutes
  • Day 3: Kettlebell – 30 minutes
  • Day 4: Walk or Bike Ride – 30 minutes
  • Day 5: Kettlebell – 30 minutes
  • Day 6: Rest / have a life
  • Day 7: Rest / have a life

What size kettlebell is right for me?

  • Women; beginner 4kg to 6kg, intermediate 8kg, advanced 10kg upwards
  • Men; beginner 8kg to 10kg, intermediate 12kg, advanced 14kg upwards

THE 5:30 WORKOUTwill neatly deliver the recommended minimum exercise for an adult of 150 minutes of exercise each week. This workout will improve your cardiovascular endurance, improve your joints and range of movement and tone your body. Simples!

So get fit and start THE 5:30 WORKOUT.

Tomorrow I’ll publish the step-by-step guide to the 5 kettlebell exercises.

Step-by-step Guide to the 5:30 Workout

1. GOBLET SQUAT WITH RAISE

  • The setup for the goblet squat is key in that it makes it very hard for your form to go wrong during the exercise itself.
  • Stand with your feet positioned just wider than your shoulders.
  • Hold a weight against your chest, with your elbows tucked in as if you’re holding a goblet.
  • As you squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground.
  • Go as low as you can in this position, then come back up, pushing through your heels. Keep your movements measured and your abs tensed as you move up.
  • As your legs straighten, push the kettlebell up in the air above your head, before bringing it back down to the starting position in front of your chest.

2. DOUBLE HANDED SWING

  • Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.
  • Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
  • Drive your hips forward and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move.

3. PRESS UP PLANK WITH PULL THROUGH

  • Get into a high plank position with back straight and the kettlebell on floor to the left of left arm.
  • Start by doing one standard press up.
  • Next, keeping hips and shoulders still, grab the kettlebell with your right hand by end handle and lift it under you to the right and place it back on the floor.
  • Repeat on other side, do one press up before lifting the kettlebell to the left.
  • Make it easier, perform the press-up on knees.

4. BENT OVER ROWS

  • Standing with the kettlebell by your feet, take a big step back with your right leg and lean down to grab the weight with your right hand. Lean forwards, resting your left elbow on your knee and keeping your back straight – try to get your back as close to parallel to the ground as possible.
  • Lift the kettlebell to your chest, focusing on using the muscles in your back and shoulders rather than yanking it up with your arm.
  • Your chest should stay still throughout and your elbow should pass close to your rib cage as you lift the weight.
  • At the top of the move squeeze your shoulder and back muscles, then lower the weight slowly.
  • Do all your reps on one arm first then, switch sides for the next 20 second burst after your 15 seconds of rest.

5. HALO

  • Pick up a kettlebell upside down by the horns with both hands, hold the kettlebell in front of your body at chest height.
  • Maintain a shoulder width stance with your feet, engage your core and keep your glutes tight.
  • Lift one arm and move the kettlebell around the back of your head in until it reaches your ear on the other side of your head.
  • Breathe normally when performing this movement.
  • Once you have completed the 20 seconds of repetitions in one direction, change directions after your 15 seconds of rest, for another 20 seconds.

PROGRESSION

If you want to progress this workout, simply increase the number of seconds for each exercise, 25 seconds, then 30 seconds etc, and or reduce the rest time from 15 seconds to 10 seconds.

Need Some Help to Get Fit?

If you live in the following areas we offer a mobile personal training service: 

Albox,  Almanzora,  Antas,  Arboleas,  El Cucador,  Garrucha,  Huércal-Overa, La Alfoquia,  Los Gallardos, Lubrin, Mojácar, Taberno, Vera, Vera Playa,  Villaricos and in Zurgena. If your area is not listed here, please email gav@yah.fitness or andy@yah.fitness to see if we cover your home address. 

Young at Heart Fitness

We offer mobile Personal Training for individuals and couples, Aqua Aerobics for individuals and couples, High Intensity Interval Training for individuals and couples, Bespoke Meal Plans & Nutritional Advice. We also offer Small Group Personal Training and Small Group Aqua Aerobics, which is both great fun, as it’s rather sociable and is cost effective.  Please email gav@yah.fitness or andy@yah.fitness for more information.