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WORK OUT AT HOME WITH CALLUM ADAMS

31 March 2020

Special workout routine by Town’s Physical Performance Coach

- Workout routines Huddersfield Town supporters can do at home
- Town’s Physical Performance Coach focuses on burning calories!
- Callum Adams shows you how to do them

Trying to keep fit at home? Huddersfield Town’s Physical Performance Coach Callum Adams has just the work out for you!

Callum has been with the Terriers since 2013 and his role is to ensure that Town’s First Team players are prepared to perform at optimal levels physically to fit the demands of both football and the Terriers’ style of play.

Today, Callum is going to show you how you can perform a ‘metabolic strength’ circuit at home using household essentials (or dumbbells/kettlebells if you are lucky enough to own them).

This is a 30 – 35 minute workout that will increase your metabolic rate, maximise calorie burn before and AFTER your workout, increase core strength, improve you stability and balance AND increase your full body strength.

Exercise 1 – Thruster (or Shelf stacker)

- Place the bag in palm of your hands, shoulder width apart.
- Stand with your feet slightly wide than shoulder width apart.
- Brace your core by taking a deep breath in, pull your bag towards your ribcage and engage your lats.
- Begin to squat down, by breaking at the knees and hips until you reach parallel (If you are not able to hit parallel then the deepest range you are capable of is fine).
- Push through the soles of your feet and squat back up, whilst simultaneously pressing the bag above your head once you reach the top. And return the bag to starting position.
- Repeat until time is up.

This exercise primarily works your quads, hamstrings, glutes, shoulders, triceps and core.

Do this for 45 seconds and then rest for 15 seconds before moving on to exercise two.

Exercise 2 – Reverse Lunge (or Bag Cradle)

- Place the bag in arms, as if holding a tray.
- Begin with legs shoulder width apart.
- Step back with your left leg, whilst using your right glute, hamstring, quad and obliques to stabilise and drive back up to starting position.
- Repeat, this time stepping back with your right.
- Continuously repeat this until time is up.

This exercise primarily works your quads, hamstrings, glutes, biceps and core.

Do this for 45 seconds and then rest for 15 seconds before moving on to exercise three.

Exercise 3 – Bent Over Row into Romanian Deadlift (or Help Dad move the shopping)

- Start with your legs shoulder width apart. Hinge at the hips and push your glutes back.
- Whilst keeping a straight back with a slight bend in the knees and extend arms out to grab bag.
- Engage your lats and pull the bag towards your lower chest, then extend arms out whilst still lent over.
- Now with the bag in your hand return to upright standing position using your hamstrings and glutes, still engaging your core.
- Ensure quads, glutes and lats are engaged to reduce pressure on lower back.
- Repeat until time is up.

This exercise primarily works your hamstrings, glutes, back, biceps and core.

Do this for 45 seconds and then rest for 15 seconds before moving on to exercise four.

Exercise 4 – High Knees (or Run up the stairs)

- Place the bag in a central area, ensuring there is enough space and safety.
- This time the bag is an intensity que and not a weight.
- Begin face on, engage core, quickly drive one leg up at the knee and touch the top of the bag with your toe or ball of foot, return to start and repeat on other side.
- Continue to alternate until time is up.

This exercise primarily works your hamstrings, glutes, calves and core. (And takes your breath away!)

Do this for 45 seconds and then rest for 15 seconds before moving on to exercise five.

Exercise 5 – Plank bag drags (or Dig your favourite games from under the bed)

- Again, place the bag in central area, ensuring there is enough space and safety.
- With the bag at one side of you, place your hands directly under your shoulders, slightly wider than shoulder width apart. Your legs out straight, on your toes. Your neck, back, legs and knees should all be straight, be sure not to hyperextend in all positions.
- Tighten your glutes and brace your torso.
- With minimal rotation at the hips drag the bag from one side, using the arm furthest away, return to position and repeat on the other side.
- Repeat until time is up.

This exercise primarily works your core and your FULL BODY!

Do this for 45 seconds and then rest for 15 seconds before moving on to exercise six.

Exercise 6 - Burpee over bag (or Avoid the mess in your bedroom)

- Place the bag in a central area ensuring there is enough space and safety either side.
- Crouch down into a plank position, as before, thrust at the hips and as you come up, explosively jump over bag and land.
- Turn to face the bag again and repeat until time is up.

This exercise primarily works your quads, shoulders, core and your FULL BODY!

Do this for 45 seconds and that is ONE set complete!

After you’ve finished a set make sure you rest for between 60 and 90 seconds depending on your fitness levels.

Then repeat the entire circuit five times!

Watch Town’s Physical Performance Coach, Callum Adams, run through the circuit below.

There will be more stay at home fitness techniques with Callum later this week.

If you want something sooner, then follow him on Instagram @callumadams_.


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