Stay-At-Home Workout

by | Dec 23, 2014 | Workouts

Squeeze this quick kilojoule-burning workout into your off days at home to tip the scales in your favour.
Do these moves one after another with no rest in between. At the end, pause for 60 seconds, then repeat twice.

1 Side Bridge Abduction

Lie on your left side with your elbow directly beneath your shoulder and your legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 15cm. Lower and repeat (B).
REPS Do eight to 12, then repeat on your right side.

2 Wraparound Ankle Touch

Stand with your legs together and bend your left knee 90 degrees (A). As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Press back to start and repeat (B).
REPS Do eight to 12; repeat on the other leg.

3 Plank Bird Dog

Get on your hands and knees, hands beneath your shoulders with your back straight (A). Brace your abs as you simultaneously extend your left arm and right leg (B). Lower them both and repeat, lifting your right arm and left leg.
REPS: Do eight to 12 on each side.

4 Double-Stop Push-Up

Assume a push-up position with hands slightly wider than your shoulders and back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for one second (B). Continue lowering until your chest is only a couple of centimetres from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing all the way up.
REPS: Do eight to 12.

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