Get your daily dose of movement with home workouts that require nothing but motivation to get them done. No matter what your goals or preferred method of exercise, we know that there is something for everyone.This guide also includes a general warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively.

All of the following workouts include adaptations, progressions, and regressions to suit all abilities.

Please note that this guide includes official names of exercises/moves. If you are struggling with what an exercise entails,then You-Tube have some great tutorials on how to execute them. Just type in the name of the exercise to find a demonstration.

Shop Sundried's home training accessories to take your workout to the next level.

10 minute pre-workout warm up

Do each exercise for 60 seconds.

1. March in place
2. Jumping jacks
3. Butt kicks
4. Mountain climbers
5. High kicks
6. Side to side squats
7. Alternating side lunge
8. Big arm circles
9. Hip circles
10. Shake it all out

10 minute post-workout cool down

Do each exercise for 60 seconds.

1. Alternate side toe touch
2. Glute stretch on each side
3. Quad stretch on each side
4. Side bend stretch on each side
5. Over-head triceps stretch on each side
6. Chest-cross arm swing

Workout 1: 10 minute Ab Blast

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest, to 50 seconds per exercise with 10 seconds rest.

Exercise	Regression	Progression
Plank	Push your bum up to the ceiling to create a V shape	Rocking plank
Side plank with one arm support	Balance on your knee rather than the side of your foot	Balance on one leg
Slow dead bugs using alternative arm to leg	Only extend 1 arm or leg at a time	Hold in extensions for 5 seconds
Slow bird/dog	Only extend 1 arm or leg at a time	Hold in extension for 5 seconds
Slow aleknas	Only extend both legs or both arms at one time	Hold in extension for 5 seconds
Slow bicycle crunch with both legs raised above the ground	Keep one leg on the floor	Hold in tucked position for 5 seconds
Slow leg raises	Bend the legs	Add in a hip lift at the top of the leg raise
Cross-body mountain climbers	Go onto your knees	Increase the speed
V-sit hold	Feet on the floor	Straighten legs and lean further back
Knee to elbow in high plank	Go onto your knees	Spider man push ups

Workout 2: 10 minute Glute Activation

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

Exercise	Regression	Progression
Squats with a single pulse at the bottom	Remove the pulse	Hold in a squat position and pulse
Alternate leg reverse lunge with a single pulse at the bottom	Remove the pulse	Hold in a reverse lunge position and pulse
Alternative leg side lunge with a single pulse at the bottom	Remove the pulse	Hold in a side lunge position and pulse
Alternate leg curtsy lunge into a side kick	Remove the side kick	Make it quick and springy
Pile squat with alternative heel raises	Remove the heel raises	Hold in position with heels raises
Alternate leg glute bridge marches	Glute bridge hold	Single leg for half the time and then swap to other leg
Side clams, half the time spent on each leg	Lie on your back and drop alternate knees out to the side	Add a band around your knees
Side lying leg raises keeping the working leg raised, half the time spent on each leg	Return to rest after each raise	Hold leg up and pulse
Donkey kickbacks, half the time spent on each leg	Alternate legs	Hold at the top of the kick and pulse
Fire hydrant, half the time spent on each leg	Alternate legs	Hold at the top of the movement and pulse

Workout 3: 20 minute HIIT Session

Complete each exercise for 35 seconds and take 12 seconds rest before moving onto the next movement. 

Repeat the entire sequence 4 x.

1. Drop lunge
2. Burpee crunch
3. Plank jack hop
4. Step to jump squat
5. Pop jacks
6. Triceps press back

Regression: Take 30-60 seconds additional rest in between sets if needed.

Progression: Increase working time, reduce resting time, or both!

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Workout 4: 45 minute Full Body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Squats	4	15x	Banded around the knee, weighted, single leg, eccentric, or jump
Press ups	4	10x	On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
Single leg RDL on each leg	4	15x	Weighted, eccentric, or raise the knee
Triceps dip	4	10x	Straight or bent legs, weighted, or eccentric
Bulgarian split squats on each leg	4	15x	Weighted, extended, or eccentric
Extended plank shoulder tap	4	10x	On feet or knees, wide or narrow stance, single leg
Glute bridge	4	15x	Banded, weighted, eccentric or single leg
Super man with arm extension	4	10x	Weighted

Workout 5: 30 minute Lower Body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Squats	4	15x	Banded around the knee, weighted, single leg, eccentric, or jump
Pulses in squat position	4	20x	Banded around the knees or weighted
Forward, side and reverse lunges on each leg	4	15x	Weighted, eccentric, or jump
Wall supported sit and hold	4	60s	Banded around the knees or weighted
Step ups on each leg	4	15x	Weighted, knee raised, or explosive
Single leg standing calf raises	4	20x	Weighted or unsupported

Workout 6: 30 minute Upper body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Press ups	4	15x	On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
Inchworm	4	10x	On knees or feet
Triceps dip	4	15x	Straight or bent legs, weighted, or eccentric
Side triceps side push on each side	4	60s	Weighted, eccentric or single arm
Rocking plank	4	15x	Weighted, single arm, or single leg
Scapular wall reps	4	20x	Weighted

Workout 7: 30 minute Vinyasaa Yoga Sequence

Before you start this workout make sure you have a comfortable flat space to use. Use a yoga mat if you have one or just a softer floor. If you're looking to purchase a yoga mat, shop Sundried's eco-friendly offering here.

Starting Meditation (10 minutes)

In a seated position, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Concentrate on your breathing, and try to keep your mind clear of distractions. Repeat this cycle for several minutes.

Yoga Sequence

Pose	Time	Breaths
Seated cat-cow Pose	1 minute	8-10
Seated half-moon pose	1 minute	8-10
Seated spinal twist	1 minute	8-10
Seated forward with mudra	1 minute	8-10
Cat-cow pose	2 minutes	16-20
Downward facing dog (adho mukha svanasanna)	1 minute	8-10
Low lunge  (ajaneysanna)	1 minute each side	8-10
One-legged king pigeon pose (eka pada rejakapotasana)	1 minute each side	8-10 each side
Wild thing	1 minute each side	8-10 each side
Warrior II	1 minute each side	8-10 each side
Warrior II variation	1 minute each side	8-10 each side
Childs pose (balasana)	2 minutes	16-20
Bridge pose	1 minute	8-10

Concluding Meditation (5 minutes)

Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.

About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

Want more home workouts at your fingertips? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

A new year is the perfect time to adopt more desirable behaviours in the hope to live a happier and healthier life. More often than not these aspirations will not manifest into victory.

My intention for this blog is to identify the common errors people make when deciding on their new year’s resolutions and how you can construct a keep-able promise in 2020.

#1 Too much too soon

Error:

Setting unrealistic goals at the start of the year in the hope that you can transform yourself overnight.

Resolution:

Instead of trying to change everything at once, it is better to make incremental changes that can be more easily achieved. By setting realistic goals that can be altered over time, success is more likely.

Example:

If your goal is to start going to the gym, then begin by working out once or twice a week. Once you have this mastered, consider adding an extra visit. Trying to go from no exercise to working out every day is not the way forward.

#2 Not identifying your ‘why’

Error:

Not understanding the reasoning behind a resolution.

Resolution:

Having a good motivational drive is integral to success. It’s important to identify why the goal is important to you on a personal level.

Example:

You may want to work harder at University, but it is important to uncover why is this important to you? Maybe it is because you want to graduate and secure your dream job. Whatever your reasoning, make sure you identify it and use it to motivate your behaviours.

#3 Wishy-washy goals

Error:

Setting a haphazard goal with no specificity or personalisation.

Resolution:

Keep the goal relevant to you and include fine details. The more specific you can make your goal, the more vivid it will be in your imagination and the more encouraged you will be to succeed.

Example:

Adopting a healthy diet is always a popular resolution but this leaves much ambiguity. Think about what a healthy diet for YOU would look like. For example, ‘I will eat five portions of fruit or vegetables each day’ is much more specific than ‘I will eat a healthier diet’.

 

#4 Not checking in

Error:

Not measuring or tracking progress will result in the inability to know how you are doing and whether changes need to be adopted for success.

Resolution:

Keepings a written record of your progress with help to sustain the ‘can do’ attitude, keep you accountable, and ensure you are moving in the right direction.

Example

If your goal is to drink more water, then the only way to know if you are succeeding is to track how much you are drinking each day.

#5 Not setting the date

Error:

Without a deadline of achievement, motivation can dwindle and often the attitude of ‘I will do it tomorrow’ is adopted.

Resolution:

Set an end date for targets to keep the pressure on and stop any avoidance of the tasks at hand.

Example:

If your goal is to run a 10km then enter yourself in an event at the start of the year. The pressure of a looming race is sure to keep you motivated.

#6 All or nothing attitude

Error:

Giving up completely when something goes wrong.

Resolution:

Accepting that slip-ups are likely and are a part of the behaviour change process. The ability to pick yourself up and carry on after a setback is vital for triumph.

Example:

Does the occasional sweet treat completely undo an overall healthy diet? No, of course not! As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

#7 Enduring not enjoying

Error:

No one can bring themselves to do something they hate consistently, so planning a resolution that you will dislike doing is not going to work.

Resolution:

The best plan is one that causes the least interruption to your daily life and one which you can appreciate.

Example:

Participating in a sport you love rather than dragging yourself to the gym will be much more effective in any fitness venture.

About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

How do I create a Workout Plan?

Getting the right support for your training plan will mean the difference between success and failure. You do not need to identify your SMART goals alone. If you want some free tips, connect with the Sundried Personal Trainers on our app.

There are numerous ways to keep fit, some individuals enjoy the movement within a yoga practice whilst others prefer to run for miles. Not only do you require a plan that is conducive to your goals but it is essential that the regimen is enjoyable and attainable.

Step 1: Identify your goals

Whether you are training for an event or are striving to become more active, it is important to identify ‘why’ you want exercise. Try to focus on one goal at a time and keep it realistic; early success is instrumental to build confidence which can lead to long-term results.

It is important that your goal is measurable, specific, and time bound so that you can keep a track of your progress and have a clear pathway for improvement. Wanting to ‘be stronger’, for example, is a great start but very vague. Wanting to ‘be able to do 50 deadlift repetitions with 50kg in 3 months’ is more specific, has a deadline, and can be measured.

Within your larger goal, schedule in smaller goals that are achievable in a shorter time period. For example, say that you want to run an eight-minute mile. During your training, you should identify a smaller goal, like running half a mile in four minutes. It is all about those small victories which will keep you on track in the long run.

Finally, consider recruiting a support system that will encourage you when an extra boost of motivation is needed.

Step 2: Find an enjoyable workout routine

Movement does not have to be an unpleasant experience; it can actually be great fun.

If you are someone that likes exploring new places, then try walking or cycling. If you enjoy socialising with others, then an exercise class could be the right type of exercise for you. By choosing enjoyable workouts, you will become invested in your fitness journey and appreciate the process.

Step 3: Create a routine

Planning a week of exercise can seem a little daunting but it is actually pretty simple.

Firstly, decide how many days per week you can dedicate to training and which days would be best to take off. For example, if you are usually out on a Saturday night, make Sunday a rest day so that there is no pressure to head to the gym when you are feeling a little delicate.

Ensure that you have regular rest days within your week to facilitate recover and adaptation. It is easy to push through training and negate taking a day off but this will only hinder progress and risk an injury or illness occurring.

Maintain a similar plan each week in order to build a habitual routine. Try to space out the higher intensity/impact workouts throughout the week and ensure that 70% of your training is a lower intensity/impact type of activity.

Training plans needs to progress over time and be completed consistently for results to occur. Keep things realistic but do not be afraid to push yourself when the time is right.

Step 4: Keep track

Tracking your workouts (whether it be with a workout journal, a fitness app, or something else) should accomplish three goals:

It should be quick and easy. Spend the time exercising, not recording it.

It should be useful. Only record the essential information and admit anything that you will not act upon.

It should be versatile. The recording system should be able to adapt to any style of training.

An effective workout tracking system will help keep you accountable, stay motivated, and maintain focus. Get it right and you will reap the rewards of being able to measure progress and plan accordingly.

Step 5: Manage your expectations

It is great to be ambitious and set the bar high with your goals- after all, what doesn’t challenge you, doesn’t change you! However, progression can be slow and it is important to not expect huge changes overnight. This can really hurt your self-esteem and hinder any further advancements.

It is very easy to think that we are not progressing but do not be discouraged. The speed of improvement does not matter, improvement is improvement.

Think of fitness as a lifelong experience, get your routine right and you are halfway to leading an active lifestyle.

About the author: Laura Smith is an elite-level athlete and has been a Sundried ambassador since 2017.

Getting in cold, open water can hold fear or confusion for many athletes, or others just simply don’t enjoy it. Whatever happens, it’s good to be prepared; follow these tips for preparing for the open water.

Acclimatise

When you get in open water, take time to familiarise yourself and if you can't get comfortable, at least get acclimatised. The number one issue for panic is people setting off too quickly, either just to get on or to get warm. This spikes your heart rate and your breathing and will likely set off any anxiety that will become more difficult to control. Let your wetsuit float you up in the water and try to relax back so you can float on your back – and then on your front too.

Identify the struggles of swimming in open water

Going off course. Panicking. Swimming into people. Letting your form collapse. Maybe you’re not being used to swimming in a wetsuit. Unforeseen conditions like strong currents and surf/chop.

The number one remedy to the majority if not all of the above is practice, practice, practice. 

It's true that it is hard to get a lot of practice in open water because of schedules, weather conditions, and other commitments. So continue to swim your regular sessions every week. But as the race approaches take one or two of those swims into open water, whether it be a lake, estuary, or ocean. Make it as high a priority as possible.

Swimming in the pool is not completely different from swimming in the open water – but it does have its own vagaries. So to get faster at the latter, you need to do it more. And not just on race day.

Use these swims to test your wetsuit, practice sighting, get used to not seeing the bottom, and practice with others. Also, work on longer intervals at race pace. Some people will benefit from maintaining a more constant rhythm – others will need to readjust from having a rest and a push off at the end of every length!

Prepare as much as you can in the pool

Swimming in the pool still has its place. Even though you race in the open water, you should still keep up your regular weekly pool sessions, especially if your form is still weak. Of course, you can work on technique in the lake or sea, but it becomes more challenging. Pool swims are important to develop speed and improve technique without the distractions that open water provides. Use the pool to focus on your form and drill work as well as a few race pace speed sets for time so that you can monitor your splits.

If open water is simply out of the question, simulate the chop, surf, and congestion by trying to swim in a lane with three to four other people at the same time. It is tough but it will mimic that race start well. Also, close your eyes while swimming to mimic losing your ability to guide yourself with the black line (obviously only do this if you have an empty lane!) Turning before the wall is also a great way to simulate the stop-go of open water swimming, and not resting between lengths.

Swimming in open water – at least with a wetsuit – should be quicker than swimming in the pool. So make sure that you are prepared for swimming in open water. Practise putting your wetsuit on so that it fits properly over your shoulders. Get yourself comfortable entering the water so that your heart rate doesn’t take such a shock to the system come race day.

Read more: Tips For Swimming In Open Water

About the author: John Wood is a triathlete, triathlon coach, and Sundried ambassador.

Physical exercise has an enormous effect on my mental well-being and I am sure that's the case for a lot of people reading this too. It allowed me to stop taking anti-depressants and instead of relying on a pill each day for endorphins, I decided it would be better in the long run to replace them with natural and simple exercise.

I reinforce this with other things; practising mindfulness, not rushing, going to bed early, and eating more vegetables! But overall, I feel happy that this is a better way for me to cope with my depression and anxiety. It’s important to talk and I find that being open about my experiences encourages others to do the same. It’s too easy to hide issues away and forget they exist, but that’s not healthy and at some point down the line they will resurface and be even more difficult to deal with.

The knowledge we have of the benefits of physical exercise has grown and a quick search through research papers shows just how much evidence there is to suggest that exercising can be seen as medication or therapy in its own right. Even Sport England now has mental well-being ‘at its heart’ of its current strategy. Doing any kind of physical activity, whether it be yoga, climbing or running, is proven to improve mood, reduce stress, better your self-esteem and help to manage or even prevent depression and anxiety.

So it’s a no-brainer right? It should be. But with all the knowledge in the world, it can still be hard to make the time or find the motivation to get your heart-rate up.

So what can we do to help ourselves not skip out on mental health therapy? I struggle when it’s early morning, dark, cold and I’m in bed, but here’s what I find helps me:

• I’m an independent person but I can feel isolated at times. Having like-minded people to support, motivate, and exercise with me is good for me. Therefore, I choose to be around those people and limit my time around those who do not fit this ideal.

• I highly value having a goal and a step-by-step plan of how to get there. For me, that means sitting down with a flipchart (plus bright pens) and writing out a triathlon training plan for my bedroom wall. Without one, I’d be stumbling around in the dark mentally and probably physically too. Being able to see the progress I make fills me with motivation each day.

• I’m more interested in new experiences and opportunities that will aid my personal development and ultimately enrich my life. However, I take care not to take too much on and I’m okay with saying no when things get too much. So if anyone needs a kayaking buddy, I’m itching to try it and maybe enter a cool adventure race!

It’s a no-brainer to help yourself and others who may struggle with mental health, but I think we can do it better, even in the most simplest of ways, and sport provides us with a huge platform to help make more of a difference and to put our health first.

About the author: Alister Brown is a coach with Tri Energy Triathlon Club and an advocate for mental health awareness.