Exercise with no equipment: Simple bodyweight workout to try at homeJuly 1, 2020
If you normally work out in the gym, you may be lacking the motivation to exercise at all at the moment. Indoor gyms are still out of bounds, and your only option is a home workout or an outdoor activity. Bodyweight exercises are a great way to stay fit at home with no equipment. Fitness trainer Mark Lauren tells Express.co.uk how to do a full-body home workout with just five bodyweight exercises.
Mark Lauren, author of ‘You Are Your Own Gym’ said: “These five bodyweight exercises provide a full body home workout to challenge your strength, flexibility, endurance, and coordination.”
If you enjoy this workout and want to try other bodyweight exercises, have a look at Mark’s online platform Mark Lauren on Demand.
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Read on for an exclusive workout plan from Mark.
Perform each exercise for 45 seconds, and then rest for 15 seconds while getting ready for the next station.
The entire workout takes only six minutes.
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Mark said: “This move strengthens your core and posture with rotation around the spine in a planking position.
“Get on your forearms with a long straight body position.
“With your feet hip width apart, roll your heels all the way to the left and all the way to the right.
“Keep going for 45 seconds!”
Rest for 15 seconds and prepare yourself for the next exercise.
Bulgarian Split Squats (left leg)
For this one, you’ll need a sturdy chair.
Mark explained: “This is a great exercise for strengthening your legs while improving balance and flexibility.
“Stand in front of a chair, and take a big step forward with the left leg.
“Place your right foot on the chair behind you.
“With your arms overhead, sink your hips back and down.
“Return to a tall standing position and repeat for 45 seconds.
“Holding your arms to the front will make this exercise a bit easier.”
Take 15 seconds to rest and then get cracking with the next exercise.
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Close Grip Push-ups
Mark said: “This push-up variation will strengthen your chest, shoulders, and core with special emphasis on the triceps.
“Get into the starting position of a push up with your hands close enough so that your thumbs can touch.
“Lower yourself with a perfectly straight body position, while keeping your elbows tucked into your sides.
“Push yourself back up to the starting position and repeat for 45 seconds. “Elevating your hands on a sturdy chair, countertop, or table makes this exercise easier.”
Relax for 15 seconds and get ready for the next exercise.
Bulgarian Split Squats (right leg)
Then, you’re back to Bulgarian split squats.
Mark said: “We’re going to work the right leg this time.
“Stand in front of a sturdy chair and step forward with the right leg.
“Place your left leg on the chair behind you.
“Pick your arm position and get to work for 45 seconds.”
Use the next 15 seconds to catch your breath ahead of the next exercise.
All you need to execute this exercise is a little space on the floor.
Mark said: “This drill develops the entire back of your body, which is especially important if you aren’t doing pulling exercises.
“Sit on the floor with your feet pulled in towards your hips and you hands at your sides.
“Lift your hips off the ground and “crab walk” forward and/or backward for 45 seconds.
“This was a favourite of mine when I was a trainer in the military.”
Take a 15-second breather and get ready for the final exercise.
If you have found yourself sitting down too much during lockdown, this one is perfect for you.
Mark said: “This exercise improves posture while strengthening the entire chain of muscles on the back of your body.
“Lay on your stomach with your hands extended past your head.
“At the same time, lift your left arm and right leg off the ground.
“Lower them, and then repeat on the other sides.
“If you want a serious burn, start with your arms and legs elevated and do this exercise quickly.”
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