Can't afford a gym membership?
Travelling and unable to go to the gym?
No problem! There are many exercises you can do anywhere, at anytime to get in an effective workout.
Here are my top 5 selections for a quick and effective full body workout:
5. Superman
Lie face down with arms and legs extended, keeping the torso as still as possible. simultaneously raise your arms and legs forming a small curve in your body. Hold for as long as possible!! Aim for 20-30 seconds with a 1 minute break between 4 sets. However initially 10-15 seconds is a good starting point.
This workout is fantastic for increasing lower back and glute strength, and is a good compliment to an ab-workout. Hold 1-2 kg plates in each hand when possible when performing this workout to boost effectiveness and for an additional challenge!
4. Bodyweight Squat
In my view the best full body workout move focused on legs and lower body. Bodyweight squats will hit your quads, hamstrings, glutes, calves and lower back!
To perform this exercise stand with your feet just over hip-width apart and keep your stomach tight, with arms extended in front of you at shoulder level. Next bend your knees until your thighs are parallel to the floor, and slowly return to the start position, clenching your buttocks at the top of each movement before repeating. Make sure that your knees do not extend over your toes.
Aim for 4 sets of 10-15 reps. To intensify the workout, perform super slow reps of each movement or add additional reps or work each set to failure. For a real challenge try performing the sets on one leg only!
3. Planks
A fantastic Bodyweight exercise for building ab core and back endurance. Start in the push-up position and lower your forearms to the ground so that your elbows and fists are flat. Curl your toes and engage your abs by tilting your pelvis and pull your belly button towards your spine.
Straighten your body but keep your neck and spine still, then flex your abs whilst squeezing your glutes. Hold this position until you feel the burn. Avoid raising yor behind, your body should form a straight line from your heels to the back of your head.
Ideally hold this position for 30 seconds and repeat 3-4 repititions. When you are more advanced try holding for 60-70 seconds or try raising still one of your legs during the movement. This is particularly challenging with a side plank!
Plank:
Side Plank:
2. Triceps Dips
Targeting the muscles on the back of your upper arms, you'll need a chair or another sturdy raised surface to perform this exercise. Position your hands shoulder width apart and straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off the elbow joints.
Bend your elbows slowly towards the floor until they reach nearly a 90 degree angle, and once you reach the bottom of the movement press down to straighten your elbows returning to the starting position to complete a rep.
Aim to do 3-4 sets of 10-15 reps. When you feel more competent advance the exercise by moving onto 20-25 reps or where possible balance a weight plate on yourself for a more advanced challenge!
1. Burpees
The ultimate total Bodyweight exercise! Burpees work both your upper and lower body with a strong focus on the core. Start in a standing position with your feet shoulder width apart. Then lower your body into the squatting position, placing your hands on the floor in front of you.
Next kick your feet back so you are in the push-up position, keeping your hands on the floor to support your body. Lower your chest to push up, then bring your chest back up. Finally kick your feet back to the original position and stand up, jump into the air and clap your hands overhead - this completes one rep.
As this is quite an intense exercise start with 3 sets of 6 to 8 reps and progress by adding an additional rep each time until you are confidently able to do 12-15 reps. For a real challenge if you have weights handy you can then move on to doing weighted burpees!
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