HM Insights

DMC fitness - Home workout routine

Today I (Davie McConnachie) am sharing a 3 part home training routine with options for novice/ beginner, intermediate, and advanced. 

This is a body weight routine so no equipment needed. 

DMC-1.jpg

Here are the quick links for those who want to go straight in.

https://youtu.be/wZCUaJtn9rM

 

For those who need a little more coaching / direction here’s what to do. 

Clear some space in a room, wear something comfy to move in and have your water ready. Trust me, you'll need it.

We start with the mobilisation and activation phase. 

1- Mobilisation and activation

https://youtu.be/H7BWSDAZFEg

After this you should feel looser, lighter and a little warmer. 

To get your heart rate up there are 2 options. 

a. Step ups 

https://youtu.be/1lMvy80HS7M

b. Jumping jacks

https://youtu.be/mx9a5fKQiLE

Okay, now we're mobilised and warmed. Time to activate the body in preparation for the main part of this routine. 

1. Hip thrusts

https://youtu.be/8Av6dyb7NRk

2. Bird dog

https://youtu.be/97IIxfa4m5Q

3. Elbow tuck

https://youtu.be/60X0Gj5uL1E

2- Main workout

Pick the routine that fits your experience level best. 

Okay, let’s look at each exercise individually. 

1. Squats

https://youtu.be/yQYxAn4KQSA

 

2. Push ups

https://youtu.be/ncWks73w36s

 

3. Crunches

https://youtu.be/wGPqVyrZvPA

 

4. Skydivers

https://youtu.be/BHSctUBgNaw

 

5. Burpees (optional)

https://youtu.be/RmFDYHQkPqk

 

I have put the whole routine into the video below. All you have to do is pick your level of routine before the workout phase begins. 

https://youtu.be/_b74XwYAUBA

 

3- Cool down and recovery

Do each exercise for 30 - 60 seconds

1. Rear foot elevated hip stretch 

If you do not have a bench, use the edge of a chair or just do it from the floor

https://youtu.be/txvIX62bQJs

2. Angry cat

https://youtu.be/Bsq5aU4Pelg

 

3. Chest and shoulder stretch

https://youtu.be/wA0c13zWvuU

 

I have put the whole routine into the video below. All you have to do is pick your level of routine before the workout phase begins. 

https://youtu.be/6Lnrx9dolhc

 

Ok, now it's shower time.

 

Top tips post training session:

Stay hydrated all day and make sure you eat some healthy wholesome delicious nutritious foods.

If you or anyone you know is in need of motivation and some fitness based education and development, we would love to hear from them.

Davie McConnachie, DMC Fitness

Davie McConnachie is a passionate teacher and artist The creator of DMC Fitness and Dynamic Mind Conditioning, he's an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.

Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker.