10 minute exercise classes to do at home
Training with the Kings is a home workout programme designed to help you become fitter with this set of 10 minute fitness classes that you can follow from home using minimal equipment and minimal space.
Training with the Kings has been developed by experienced Personal Trainers, husband and wife team, Darren and Michele. Collectively they have over 20 years fitness experience and knowledge and they are keen to share this with everyone.
Darren & Michele have always adapted their working style to suit individual clients which is where ‘Training with the Kings’ was born. Training with the Kings goal is to ease you into fitness and steadily grow your confidence and strength. Being fit has no age limit!
Michele enjoys empowering others who may struggle to incorporate fitness into their busy lives, finding ways to teach people how to be healthier and fitter in the process.
Darren specialises in working around people’s underlying health and fitness limitations, showing individuals how to achieve this using minimal equipment and space. Darren is a British and Double World Record holder for endurance exercise.
Darren and Michele have also created their own training system called Skipfusion. Skipfusion is a versatile training system that incorporates over 40 jump rope skills (with or without a jump rope) with Aero, Box, HIIT and Step exercise disciplines. This is perfect for your fitter Silversurfer (have a peek at some of the videos to see what you are all about!)
Head over to Skipfusion to find Training with the Kings plus access to over 250 Skipfusion videos plus tutorials breaking down individual exercises, which are specific to Training with the Kings. Start your health and fitness journey with us and you will find the perfect workouts for increasing both your confidence and fitness.
All you need to train with the Kings is a 1m squared space and a phone, tablet, laptop or smart TV.
Exercise at home with Ann
Level: Beginner
Meet Anne, who is in her mid 70’s, has two grown up children and is a widow.
She has 3 dogs and enjoys walking with them regularly, however her main vice is her 20 cigarette per day habit.
Due to Anne’s circumstances, she leads an independent life, so focuses on keeping fit and active in order to facilitate this.
Anne is a good example that with the right attitude and consistency you can keep active, despite any physical limitations. Although Anne isn’t a fitness enthusiast, she recognises the importance and value of keeping active.
10 minute cardio workout with Ann
Level: Beginner
This is a great cardio vascular workout for when you want a bit of a challenge. No equipment required, just some stairs. Common sense and safety precautions need to be adhered to.
The stairs are a demanding workout, but this can be modified to your cardiovascular level. This workout only should be attempted if you are able bodied with no serious health issues.
It’s a great workout if you are short on time.
Low impact hip and glutes strengthening exercises with Ann
Level: Beginner
This is a 10 minute class that features low impact floor exercises. This is ideal if you are looking for rehabilitation exercises (hip and knee strength) or overall conditioning.
This class can be done whilst lying on the floor or a bed as it requires minimal effort and you can tailor it to your own ability.
This is pure conditioning no cardio involved here.
10 minute body conditioning with David
Level: Intermediate
This is David, he is in his between 65-70. He is married with 2 adult children. David is ex Army and used to very fit in his younger years, however having spent many years in a sedentary office position he was aware that his health and fitness was suffering. David has no underline health issues, however, does have postural abnormalities, I.e. kyphosis (round shouldered)
This workout demonstrates a balanced body conditioning session and incorporates cardio alongside upper body and core exercises. This is a 10 minute class, aimed at someone who is already used to exercise and would like to challenge themselves.
10 minutes upper body and core strengthening with David
Level: Intermediate
This is another 10 minute class that incorporates upper body and core conditioning exercises. All you require in this workout is a chair, two tin cans, and a mat.
Train at home with Caroline
Level: Beginner
This is Caroline. Caroline is in her mid 70’s, she is aware she is underweight and also a heavy smoker. Caroline has osteoporosis and recognises the importance of doing regular exercise. Her ankle has also been pinned and is unable to do any prolonged cardio exercise. Caroline also suffers from kyphosis, so she is round shouldered. Her GP has encouraged Caroline to take part in regular exercise.
This is a 10 minute class, good for anyone who cannot take part in cardio fitness but able to do exercises from a seated position. In this class we focus on upper body muscular endurance and it is low impact. If anyone suffers with postural issues, this class is ideal.
Body strengthening while seated with Caroline
Level: Beginner
This is a 10 minute class, targeted for people who would prefer to do upper/lower body endurance in the comfort of a seated position. Minimal equipment required, but to enhance the workout, tin cans or light weights can be used.
10 minute low impact cardio with Caroline
Level: Beginner
Caroline is a good example of someone who still tries very hard even though she is limited by her pre existing conditions, however this 10 minute class demonstrates her willingness to give it a go.
The class can be performed high or low impact, Caroline demonstrates low impact. Common sense and the usual safety precautions need to be adhered to, Caroline holds onto the banister for safety. Caroline also takes recovery when required.
A 10 minute aerobic workout with Ian
Level: Intermediate
Meet Ian. Ian is in his late 50’s and is morbidly obese, however he uses exercise to help reverse the impact of his sedentary job and an unhealthy relationship with food and drink. He recognises the psychological benefits of regularly exercising. Ian is also diabetic.
Ian is a great example of someone who is brave enough to take ownership of his physical predicament. He does not make excuses and tries his best.
The workout shown here is aerobic in nature as well as incorporating skipping exercises, with and without the rope. Ian is on the move for the entire class duration to keep the heart rate up. The exercises shown are low impact and demonstrated in a minimal space.
High intensity workout 1 with Bridget
Level: Advanced, high intensity
Meet Bridget. Bridget is in her late 60’s and is very fit. She regularly exercises and is a good example who with hard work and determination can maintain an excellent fitness level in your later years, I think you would agree, she does not look her actual age.
There is nothing that Bridget cannot do, that her two younger daughters wouldn’t testify. In fact, if truth be known, Bridget would outperform them!
This class is not for the faint hearted as this is pitched to a higher fitness level. Bridget is demonstrating HIIT (high intensity interval training) which is intense exercise broken up with working recovery.
This class is not to be attempted if you are not used to exercising or very new to exercise.
High Intensity Cardio workout 2 with Bridget
Level: Advanced, high intensity
This is a 15 minute high impact class. Bridget demonstrates some jump rope skills and fuses this with aerobic exercises.
This is a challenging workout.
Lisa Lawrenson
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