At Home Workouts

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Looking for ways to stay active whilst social distancing? Here’s a workout from our fitness expert Samantha Clayton that you can do in the comfort of your living room!

 

 

UPPER BODY EXERCISES

 

Push-Up Shoulder Tap

With your arms straight, butt clenched and abs braced, steadily lower yourself until your elbows are at a 90-degree angle. Once your chest touches the floor (or your arms go down to a 90-degree angle), pause slightly and then explode back up until you’re back in the starting position. From this position, lift one arm and touch your opposite shoulder to work on core stability. Repeat move with other arm.

 

 

Tricep Lift and Reach

Sit on the floor with your knees bent. Walk your feet out in front of you and push your hips upward, lifting one leg off the floor. Now, bend your elbows to lower your butt toward the floor and lift your right arm up toward your left leg. Return to the starting position, alternate arm and leg reach and repeat.

 

 

LOWER BODY EXERCISES

Split Squat Full Switch

Stand in a lunge position with your arms by your side. With the right leg forward and left leg back, jump and switch leg positions. Try to keep a straight back, use your arms for momentum and ensure that the knee of your back leg is close to but does not touch the ground. You want to land in a soft and controlled manner.

 

 

Single Leg Reverse Lunge with Knee Drive

This athletic move challenges your balance, coordination and your core muscles. This is also great for loosening up the hamstrings. Stand tall in an athletic position with a slight bend in your knees. Extend your right leg behind you, pointing your toes toward the floor. Swing your leg forward into a high knee position with flexed toes. Use your arms for balance in a running motion. Repeat with the other leg.

 

 

 

CORE EXERCISES

 

Boat Tucks

Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips. Keeping your spine straight, lean back slightly and lift one foot off the floor at a time. Draw in your low back, lift your chest, and lengthen your torso. Then extend your arms forward, in line with your shoulders, with your palms facing each other. Balance on your sit bones, keeping your spine straight. Take care not to let your lower back sag or chest collapse. Stretch your legs out front at a 45-degree angle from the ground, hold, tuck them back toward your chest and repeat.

 

 

Plank Crunch

Start in a push-up position making sure that your wrists and shoulders are in a straight line. Keep your eyes looking in front of you to maintain a neutral spine. Extend your right arm forward and left leg back, and hold. Perform crunches by bringing your left knee to meet your right elbow. Repeat and alternate.

 

 

 

CARDIO EXERCISES

 

Burpees

Stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Jump both legs backwards so you end up at the top of a push-up position. Jump both legs back into your chest so you are back at a squat position. Return to standing and repeat. You can add a jump if you wish to make it more difficult.

 

 

Speed Skater

Stand in an athletic stance, then begin the exercise by jumping to the right with a slight bend in your knees. Slide your left foot behind the right foot, and let your arms naturally follow the movement across the body as if you were skating. Next, repeating the same motion, hop to the other side so that your right leg goes behind your left leg, and repeat.

en-AU | 27/05/2020 6:24:53 AM | NAMP2HLASPX04