This is one of the most beneficial exercises to do during this lockdown period. The Bodyweight Squat is a full-body exercise that when performed correctly will strengthen your legs, glutes, core muscles and lower back. It will increase blood flow around the body and help mobilise your hips.

How To:

• Stand up with your knees slightly wider than shoulder width
• Lower your torso/glutes while keeping your back straight
• Push back your hips back as you descend down
• Avoid knees coming over your toes
• Once you reach slightly lower than parallel, pause for 1 second
• Then push yourself back up and squeeze your glutes
• Keep your core engaged during the full movement

To increase the intensity of the workout, simply add a weight and hold it close to your chest while you squat. If you do not have access to gym equipment you can simply use tinned cans in the cupboards or bottles of water. To further increase the intensity and elevate your heart rate you can do dynamic jump squats.

How To:
Same as above however once you reach the bottom, explode upwards in an jump

Be careful when landing and repeat movement

 

 

Bodyweight Lunges

A lunge is a dynamic, full-body exercise that can be performed anywhere. It will strengthen your legs, core muscles, and increase your heart rate.

How To:

• Step forward with one foot and place one metre in front
• Starting at the hips, lower your rear knee toward the ground
• Slowly drop until your legs are both at 90 degree angles, which will happen just before your knee touches the ground
• Pause for 1 second at the bottom of the movement
• Push through your front heel back up to standing
• Keep your core engaged and shoulders back during the full movement

To increase the challenge, similar to the Bodyweight Squat you can add a weight while doing the lunges. Intensity can be further increased by doing dynamic jump lunges.

How To:
Same as above however once you reach the bottom, explode upwards and switch legs in the air

Be careful when landing and repeat movement

 

 

Push-ups

Push-ups are a challenging exercise for the upper body and core. For beginners, either start with your knees on the floor or place your hands on a raised surface such as a table or countertop. To make the exercise harder, try a full form push up and begin in a plank position, lowering chest to floor. For an added challenge, mix up your hand positions after each set (moving them further apart, or closer together, for example).

If you wish to increase the intensity and elevate your heart rate, try doing dynamic push-ups: take it to the next level and try to clap in between each rep.

 

 

Planks

Planks are a great exercise to stimulate the whole body and particularly help to strengthen the core and lower back.

How To:

• Begin in the plank prone position with your forearms and toes on the floor
• Lift knees six inches off the ground, keep your core tight and braced
• Keep body straight from head to heels,
• Keep head relaxed looking at the floor
• Regulate and control your breathing
• During the plank be sure to keep control of your breathing and maintain a solid posture at all times. Mix these up and add in side planks too.
• Try for 30 seconds at a time, increasing the time to build up strength.

To further challenge yourself, lift one leg up during each set. This will challenge your stability strength to the max.

 

 

Simple Stretches

Often overlooked, stretches are an important part of muscle care and overall health. Perform each of the stretches below for 15-20 seconds and repeat three times. Focus on breathing - inhaling and exhaling with the movements.

 

Hamstring stretch:

How To:

• Sit down on a mat or floor legs straight
• Bend forward from your waist as far as possible while keeping your legs straight.
• Try and touch your toes if possible

Quad stretch:

How To:

• Lay on your side
• Bend top leg and hold foot
• Pull heel towards glutes and push hips forward

Shoulder extensions:

How To:

• Sit on floor/matt
• Hands shoulder width apart, elbows locked
• Scoot feet/hips out, lowering shoulders down towards ground
• Go as far as you can to obtain a good stretch
• Be mindful of the elbows with this stretch
• Slow and controlled throughout 

Cobra pose:

How To:

• Lie in a prone position on the floor or on a matt
• Place palms under your shoulders
• Push your arms up, arching your back
• Keep hips and lower body on the floor
• Feel the stretch and hold

Child’s pose:

How To:

• Kneel on the floor or on a matt
• Sit back on your heels, separate your knees hip width apart
• Exhale, bringing your head down, rest head on the floor in front of you
• Place your arms stretched out in front of you
• Relax and breathe, holding this pose