It's so easy to skip your workout session because it's too cold or too wet and snuggling up on the couch is a so much more comforting than hauling your bum to the gym. So here's a workout that you can do as soon as you wake up or as soon as you get home. No equipment, not fuss. Just you and your lounge room floor. No excuses.
The beauty of it is that these are the simplest of exercises that will be over and done with before you know it. Just crank up your favourite tunes and eliminate the 'No-workout-guilt' that you would've had because you skipped the gym!
THE EXERCISES
20 x push ups
25 x squats
30 x lunges (15 each leg)
1 minute plank
Repeat each round 4 times and by the end you have done:
80 push ups
100 squats
120 lunges
5 minutes plank
Serious :-)
Ok so here's some tips:
The beauty of it is that these are the simplest of exercises that will be over and done with before you know it. Just crank up your favourite tunes and eliminate the 'No-workout-guilt' that you would've had because you skipped the gym!
THE EXERCISES
20 x push ups
25 x squats
30 x lunges (15 each leg)
1 minute plank
Repeat each round 4 times and by the end you have done:
80 push ups
100 squats
120 lunges
5 minutes plank
Serious :-)
Ok so here's some tips:
PUSH UPS
Ensure your hands are in line with your shoulders or chest, not in front of your shoulder line. Squeeze your tummy for support and lower your body as close to the ground as you can without dipping your neck. Do as many as you can on your toes before you drop to your knees. Beginners do the full set on your knees.
Ensure your hands are in line with your shoulders or chest, not in front of your shoulder line. Squeeze your tummy for support and lower your body as close to the ground as you can without dipping your neck. Do as many as you can on your toes before you drop to your knees. Beginners do the full set on your knees.
SQUATS
See how low this girl is squatting? Huge incorporation of the Gluteus Maximus (your bum!) Use the edge of your couch as a guide - don't sit down on the couch, but let your bum touch the edge of it. When you feel the couch on your bum, squeeze your glutes together and thrust your hips to a standing position. (sounds sexy right - haha!)
For an extra burn, do the more advanced Jump-Squat. When you feel the couch touch your bum, power up your legs and jump up to a standing position, ensure your land softly into bent knees.
See how low this girl is squatting? Huge incorporation of the Gluteus Maximus (your bum!) Use the edge of your couch as a guide - don't sit down on the couch, but let your bum touch the edge of it. When you feel the couch on your bum, squeeze your glutes together and thrust your hips to a standing position. (sounds sexy right - haha!)
For an extra burn, do the more advanced Jump-Squat. When you feel the couch touch your bum, power up your legs and jump up to a standing position, ensure your land softly into bent knees.
LUNGES
The key with lunges is to take a nice wide step forward, distribute your weight evenly through both legs, then just drop the back knee to about 2cm off the floor. Don't as the name would describe "lunge" forward onto your front leg, as this will put too much pressure into your front knee. You should just be able to see the tip of your toes on the front leg. You can choose to alternate legs or do 15 straight reps on each leg. For an extra burn, do the latter and pulse at the bottom phase for 5 extra reps, ouch :) OR as with the squat, from the bottom phase, power up your legs and jump up to a standing position, ensure your land softly into bent knees.
The key with lunges is to take a nice wide step forward, distribute your weight evenly through both legs, then just drop the back knee to about 2cm off the floor. Don't as the name would describe "lunge" forward onto your front leg, as this will put too much pressure into your front knee. You should just be able to see the tip of your toes on the front leg. You can choose to alternate legs or do 15 straight reps on each leg. For an extra burn, do the latter and pulse at the bottom phase for 5 extra reps, ouch :) OR as with the squat, from the bottom phase, power up your legs and jump up to a standing position, ensure your land softly into bent knees.
Option of plank with extended arms or on your elbows is your choice. Extended arms will help tone your arms, while on your elbows will increase the load on your core. Both are effective. Ensure your squeeze your tummy and glutes, keep your hips down, but don't let them sag. Keep your neck straight - don't be looking at your stomach, look at your hands. If you have room in front of your mirror, do it there so you can keep an eye on your technique.
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