Don’t ever underestimate the power of a body weight workout!  They require no equipment (except a wall which I’m sure you can find), are easy on your joints, are super efficient as you don’t waste time transitioning between equipment and setting up, they are great for your core and they are free! Take it indoors, outdoors, on holidays.. anywhere, anytime!

 

This is my go to when I’m travelling or don’t have enough time to go to the gym. To make it more challenging add extra reps, take shorter breaks or add burpees at the end of each set.

 

 

  • 10 x walking lunges (each leg)
  •  30 sec hold side plank
  •  10 x single leg glute bridge
  •  40 x bicycle crunches
  • 60 sec wall sit  

 

WALKING LUNGE

  • Keep back straight
  • Back knee should point to but not touch ground
  • Front knee directly over ankle

 

 

SIDE PLANK

  • Elbow straight under shoulder
  • Top foot in front of bottom foot
  • Keep body in straight line

 

 

SINGLE LEG GLUTE BRIDGE

  • Hold no more than 10 seconds
  • Keep hips aligned
  • Keep head on floor facing up

 

 

BICYCLE CRUNCHES

  • Pull navel in to target deep abs
  • Speed is not the name of the game, go slowly
  • Make sure rib cage is moving not just elbows

 

 

WALL SIT

  • Feet shoulder width apart
  • Thighs parallel to ground
  • Knees directly above ankles and back flat against wall