Lockdown Fitness: Try this energising home workout to wake your muscles up
Personal trainer and author Tally Rye is back with a new workout to help you stay active during lockdown.
This week, Tally has created a simple home workout that will give you a boost of energy and tackle the dreaded lockdown slump that can leave you feeling sluggish and sleepy.
‘Feeling a bit lethargic and low? Get the blood flowing and your body moving with this energising bodyweight home workout that will give a boost to your day,’ says Tally.
‘This is a simple circuit made of seven exercises.
‘Set your timer using the free app “Seconds” to 40 seconds work and 20 seconds rest for seven intervals.
‘Aim to do three-four rounds of this circuit, taking 60-90 seconds rest at the end of each complete circuit.’
Energising home workout
Lateral lunge & punch
Release your frustrations with this exercise.
Step out with the right leg into a lunge, keeping the weight in the heel of the right foot.
Bring your left arm across as you twist your upper body and punch to the side.
Push off the right leg to step back into the middle, and repeat on the left hand side.
Walkout to three plank jacks
Standing at the end of your mat, bend the knees and walk your hands out into a high plank.
Jump the feet out and in three times before walking your hands back towards your feet and standing up.
Reverse lunge & knee drive (right leg)
Lunge backwards with your right leg, bending both legs into a 90 degree angle.
Keeping the weight slightly forward over your left leg, come up out of the lunge and bring the knee up to the height of your belly button.
Use strong arm positions to help with balance and control.
Reverse lunge & knee drive (left leg)
Repeat the previous exercise with the left leg, stepping back into the lunge and bringing the knee up to your belly button as you stand.
Plank knee taps
Start in a high plank, push back through your shoulders into a downward dog position, and tap the right hand on the left knee.
Lower back down into the plank position, before pushing back into the downward dog and tapping your left hand on your right knee.
Glute bridge kicks
Lie on your back, with your heels close to your glutes. Raise your hips up, so you are right onto your shoulders.
Squeeze your butt cheeks, and imagine your belly button is squeezing into your spine.
Release the right leg and kick straight up whilst maintaining this bridge position.
Lower the right leg back down and then go straight into the left leg kick and repeat.
Squat to tip toe reach
Start in a squat, with your arms holding tension, swung behind you.
As you come up out of your squat, raise the arms above the head and go to your tip toes.
As you lower back down into the squat, with strength and speed swing the arms back down into the starting position.
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