If, like many runners out there, you're taking your workouts indoors at the moment, you'll probably be looking for some inspiration. Here, we've got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel. “You can do these body-weight moves anywhere and each circuit takes just 20 minutes, so no excuses!”
How does the programme work?
Each week involves a new workout, more challenging than the last. If you’re a beginner, do weeks 1 to 4; if you’re in the middle, start at week 2, doing it twice before doing weeks 3 and 4; if you’re a pro, do week 2, 3, 4 then 4 again. Do each move for 30 seconds for a circuit. Do 3 circuits with 2-3 mins rest in-between.
Runners World, Part of the Hearst UK Wellbeing Network.
Week one
This week is a total-body workout to kick-start your metabolism and get you perfecting lean-muscle-building moves.
Week two
Coping? “Now we up the ante with tougher, more advanced body-weight moves,” Hazel says.
Week three
We’re upping the complexity and resistance. Grab 2-3kg dumbbells and get on it.
Week four
It’s the final week, and you’re flying! These killer moves will carve that sculpted physique.
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