Gym equipment sponsored by REBEL Elite Fitness
Squeezing in a workout has never been this easy
Laid up in a hotel without a gym? Or worse, one that over-charges you to use dusty dumbbells and an old exercise bike? Here’s an effective workout that uses only your bodyweight, so you can do it just about anywhere. It’s designed to load up every muscle system. The workout comes from Juan Carlos Santana, fitness guru, elite trainer and author of The Essence of Bodyweight Training Companion Guide.
Do these moves one after another with no rest in between. When you finish the last move, pause 60 seconds then repeat the circuit.
Watch one of our WH staffers perform the moves:
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. Lift your right leg at least 15cm. Lower and repeat. Do 8 to 12 reps, then repeat on your right side.
Wraparound Ankle Touch
Stand with your legs together and bend your left knee 90 degrees so you’re balancing your right leg. As you squat, reach you left arm across your body and try to touch the outside of your right foot with your fingertips. Press back up to start and repeat. Do 8 to 12 reps, then repeat while balancing on your left leg.
Assume a push-up position with your hands slightly wider than your shoulders and your back straight. Keeping your neck in line with your spine, lower yourself halfway and hold for one second. Continue lowering until your chest is only a few centimetres from the floor. Pause, then push back up to the halfway point and pause again before finally pressing all the way up. Do 8 to 12 reps.
Tip: Make the move easier by doing it with your knees on the floor.
Plank Bird Dog
Get on your hands and knees, hands beneath your shoulders with your back straight. Brace your abs as you simultaneously extend your left arm and right leg. Lower them both and repeat, lifting your right arm and left leg.
Reps: Do 8 – 12 on each side.
Lying on your back, bend you knees and lift your legs until your thighs are above your hips. Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor. Then bring your legs back to centre. Next, lower them to the right. Do 8 to 12 reps on each side.
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees. Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few centimetres off the floor. Squeeze your shoulder blades to create the lift. Lower and repeat. Do 8 to 12 reps.