Over the coming days and weeks we will be posting ways for you to stay fit while you are at home.
First up – a daily workout from our instructor Emma:
Excellent for those looking to strengthen legs and glutes – especially runners and cyclists.
Equipment: Stairs, timer or watch/clock.
Optional extras: resistance band loops, Dumbell, kettlebell… if you don’t have any weights and want something heavy to make it harder, a backpack filled with cans, books etc does the job. Just make sure the items are sealed and the backpack is strong enough.
Let’s get started!
5 Ankle circles each direction, 5 arm circles each direction, 5 torso rotations each direction.
~ Here you can include any preparatory stretches you normally do.
If you have a resistance band add:
20 banded side crab walks each way,
20 banded squats,
20 banded glute bridges, to start firing up your glutes.
Round 1: 8 x 20s on 10s off:
Jog on the spot / quick step up on and off steps (advanced: high knees)
Round 2: 45 seconds on 15 seconds rest
⁃ bodyweight or use dumbbells/kettle bells/2 cans/ heavy backpack
1a) Split squats Left leg
2a) Split squats right leg
3a) Alternating Reverse stepping lunge
4a) Squats to a chair (can add resistance band just above knees)
5a) Sumo Squats up onto tip toes
~ rest 1-2minutes then repeat so you complete 2 rounds in total (advanced: 3-5 rounds total!)
Round 3: 100Rep Glute Bridge / Hip lifts
Heels elevated up on step the whole round. If you have a Resistance band, pop it just above knees and/or weight/backpack on hips.