TIME, SPACE OR money should not be an excuse for becoming unfit or lazy and this week’s 10-minute home workout breaks through all those barriers as well as taking the thinking out of the session for you.
To get the maximum benefit it must be done with no rest period. So without further ado, here’s the drill; five exercises, two minutes each:
Squats (glutes and thighs)
Stand with your feet shoulder-width apart and your hands behind your head.
Lower yourself by bending your knees until they’re as close as parallel to the floor as possible.
Keep your back straight and knees over your ankles. Return to starting position.
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Lunges (glutes and thighs)
Stand with your right leg forward and left leg behind.
Slowly bend your knees, lowering into a lunge until both legs are nearly at right angles.
Keeping the weight on your right heel, push up to starting position and in one movement, bring your left leg forward.
Keep your back straight and don’t let your knees extend over your toes.
Bridges (glutes)
Lie on your back, with your knees flexed and heels as close to your bum as possible.
Now, with your feet flat on the floor, squeeze your glutes and raise your hips to create a straight line from knees through your shoulders.
As you come up, tighten your abs and glute muscles even more. Don’t let your knees point outwards but rather keep them together.
Back raises (great for posture)
Lie on the floor, your chest facing down and place your hands behind your ears.
Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than three inches, hold for a second and slowly lower them back down.
Keep your neck long and look down as you perform the exercise.
Obliques (abs)
Lie on your back with your knees bent, together and feet off the floor.
Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor – NOT your neck, and curl your upper body diagonally across your chest towards your left knee and lower down.
5 exercises in 10 minutes - the workout you can do in your own living room
TIME, SPACE OR money should not be an excuse for becoming unfit or lazy and this week’s 10-minute home workout breaks through all those barriers as well as taking the thinking out of the session for you.
To get the maximum benefit it must be done with no rest period. So without further ado, here’s the drill; five exercises, two minutes each:
Squats (glutes and thighs)
Stand with your feet shoulder-width apart and your hands behind your head.
Lower yourself by bending your knees until they’re as close as parallel to the floor as possible.
Keep your back straight and knees over your ankles. Return to starting position.
Lunges (glutes and thighs)
Stand with your right leg forward and left leg behind.
Slowly bend your knees, lowering into a lunge until both legs are nearly at right angles.
Keeping the weight on your right heel, push up to starting position and in one movement, bring your left leg forward.
Keep your back straight and don’t let your knees extend over your toes.
Bridges (glutes)
Lie on your back, with your knees flexed and heels as close to your bum as possible.
Now, with your feet flat on the floor, squeeze your glutes and raise your hips to create a straight line from knees through your shoulders.
As you come up, tighten your abs and glute muscles even more. Don’t let your knees point outwards but rather keep them together.
Back raises (great for posture)
Lie on the floor, your chest facing down and place your hands behind your ears.
Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than three inches, hold for a second and slowly lower them back down.
Keep your neck long and look down as you perform the exercise.
Obliques (abs)
Lie on your back with your knees bent, together and feet off the floor.
Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor – NOT your neck, and curl your upper body diagonally across your chest towards your left knee and lower down.
Do a minute either side.
Steady progress is better than none at all for our writer taking on a 12-week challenge
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Fitness home workout