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Be productive at your own home. Try out these exercises!
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Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
High Donkey Kicks
Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.
- Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
- Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
- At the same time, push with your hands to push your body back with your leg.
- Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.
Squat Dumbbell Oblique Raises
This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
Sumo Jump Squats
To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.
- Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
- Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.
Side Plank Crunches
You can spread the work across more of your ab muscles by adding a crunch to your side plank.
- Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
- Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
- Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
- From the side plank position, tighten your abs, circling your raised elbow towards the forearm you’re supporting yourself with.
- Return your arm to its initial position. This is one rep.
- Repeat on the other side.
A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
- Push back off of your back foot and raise up to your initial position. This is one rep.
- Repeat with the other leg.
Burpees are a tried and tested killer endurance combo.
- Stand standing in a neutral position.
- Squat downwards, placing your hands on the ground, shoulder width apart.
- Shoot your legs backwards into a high plank position.
- (Optional) perform a pushup from the high plank position.
- Squat upwards explosively, jumping into the air with your hands above your head.
- Land with soft knees to avoid injury. This is one rep.
Plank Shoulder Tap Rotations
This is a great variant on the Plank Rotation!
- Start in a high plank / push up position.
- Tense your core, shifting your weight over one of your arms. Lift the other arm, moving it to touch your shoulder. Hold for 1-2 seconds.
- Rotate the arm this is on your shoulder around until it is pointing up in the air. Hold for 2-3 seconds.
- Slowly reverse this motion, keeping your core tense until your arm is under you securely again. This is one rep. Repeat on the other side.
Forward Lunge With Twist
Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component.
- Placing your hands at the side of your head, lunge down in a standard forward lunge.
- As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
- Repeat on the other side.