Covid-19 Update

Tier 4 restrictions are in place in Glasgow from Friday the 20th of November for 3 weeks. Due to this we won’t be able to provide face to face coaching until Saturday the 12th of December.  In the meantime, we still offer 1-2-1 online personal training.

DMC Blog

Lockdown Home Routine

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

This is a bodyweight routine so no equipment needed. 

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

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

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

To get your heart rate up there are 2 options. 

A) Step ups 

B) jumping jacks 

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

hip thrusts 

Bird dog 

Elbow tuck 

2- Main workout

Pick the routine that fits your experience level best. 

(click / select the image to save)

Okay, let’s look at each exercise individually. 

1- Squats 

2- Push ups 

3- Crunches 

4- Skydivers 

5- Burpees (optional) 

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. 

3- Cooldown and recovery

Do each exercise for 30 – 60 secs. 

Exercise 1 is the rear foot elevated hip stretch. No bench use the edge of a chair or just do it from the floor. 

Exercise 2 Angry cat.

Exercise 3 chest and shoulder stretch. 

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. 

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

Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true mission in life. 

In his own fitness journey, Davie has athletically competed in Mixed Martial Arts fighting for Scottish and British titles, boxed for Scotland’s top amateur boxing team and competed internationally in Girevoy (kettlebell) Sport. 

Diving into the world of sports and wellness has helped Davie to deal with his own inner demons. He. overcame many dark times using how own unique method to complete his cycle of H.E.A.L.I.N.G. 

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