If you’re looking to enhance your gym workouts at home, or if you are going away for a few days and want to keep up with your exercise (we all know how easy it is to get out of routine and how hard it is to get back into it!) then try the following exercises for a quick workout that you can do anywhere. It’s important to exercise regularly, consistently, and not sporadically. It’s a bit like brushing your teeth (I love this analogy 😊). You need to brush your teeth regularly (forever!) to keep them clean and healthy, and you need to exercise regularly to keep your body fit and healthy. Exercising regularly improves muscle strength, bone strength, brain health, helps to manage weight, promotes better sleep and boosts energy levels as well as improving your heart and lung health. What’s not to love? 😊
15 Minute full-body workout
This is a full body workout that can take just 5 minutes or repeat the exercises through 3 times and turn it into a 15-minute workout. You don’t need any equipment or much space so add this into your daily routine and turn it into a habit. Set a timer and exercise for 45 seconds with a 15 second rest between sets. Complete once through for a quick 5-minute workout, twice through for a 10-minute workout or three times through for a 15-minute workout.
- Reverse Lunge with a Pulse (hamstrings and glutes)
Stand with feet hip-width apart, engage your abs and step one leg back into a reverse lunge, lowering the knee towards the floor (keeping the head and chest up). Pulse up and down about one to two inches, then exhale and push through the heel of the front leg to return to the start position and repeat with the other leg.
2. Plank with Push-Up and Shoulder Taps (core, glutes, arms, shoulders, triceps and pectoral muscles)
Start in plank position on your hands and knees, engage your abs and lower your chest towards the floor, keeping your back straight and your elbows close to your body. Exhale and push back up into plank position, then tap your right shoulder with your left hand and then your left shoulder with your right hand. To advance this exercise, start on your hands and toes.
3. Roll-Up and Toe Touch (core, obliques, hips)
Start by lying on the floor with your knees bent, feet on the floor and arms above the head. Roll up, bringing the left arm forward and the right arm backwards, and twist to reach the right toe as you extend that leg off the floor. Lower back down and repeat bringing the right arm forward and the left arm backwards, and reaching to the left toe. To modify, keep one hand on the floor as you reach forwards with the other hand.
4. Pop Squat (quads, glutes and hamstrings)
Start by standing with your feet together. Lower into a squat position with your feet slightly wider than shoulder-width apart and your right hand touching the floor. Exhale and propel your body so that you jump into the air, pushing through the heels and extending your legs as you jump. Land back on the floor and lower back down into a squat, keeping the knees soft and taking the opposite hand to the floor. Repeat. To modify, start in the same position and step your right leg to the side into a squat position and take your left hand to the floor, step the right foot back to together and repeat with the left leg and right hand.
5. Front Arm Raises (shoulders, biceps and triceps)
Stand straight with your arms extended in front of you and your thumbs pointing upwards. Raise your arms so that they are extended over your head and by the side of your ears, keeping them straight and locked out. Slowly lower the arms back down to the start position and repeat.
Remember, the most important part of exercise is consistency! Start exercising regularly and you will build strength, tone and see results. This is a great way to incorporate small amounts of exercise into your daily routine, wherever you are 😊
Our other QUICK workouts
Plus, if you’re struggling to fit in your workout – take a look at our Top 5 Tips!
If you want more information on exercise and looking after your health, please visit us by booking a free consultation here.
Caroline & Hannah xx