Start the change of your usual mornings by freshening up for a brand new day by this workout!
Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. 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, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.
Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.
- Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
- Straighten your back and legs, standing on the balls of your feet.
- Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
- Tense your chest and triceps, pushing yourself back up. This is one rep.
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.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
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.
Lunges are an excellent lower body move and will give you rapid results.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step forward 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 front foot and raise up to your initial position. This is one rep.
- Repeat with the other leg. Weighted Lunges
The ab bike is a great movement to hit all of your ab muscles with one exercise.
- Lay flat on your back, with your feet extended in front of you.
- Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
- Bend your knees at a 90 degree angle with your hips.
- Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
- Make sure to twist your torso, tensing your abs as you make a cycling movement.
- Each time you’ve completed a cycle of each side, that is one rep.
- Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
- Raise your torso off the ground, having that balls of your feet touching the ground as shown.
- Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
- Hold for as long as you can! Try to extend this time to improve your core strength.