As most of us are now spending more time indoors, it is crucial we stay fit and include exercise within our daily routine – benefitting our physical health and mental wellbeing by releasing those all-important endorphins!
Below are five exercises that you can fit into your day-to-day routine. The exercises require minimal equipment or none at all. See if you can fit these into a 30-minute work break or during the adverts of your favourite programme – no excuses 😉
Duration: three minutes maximum
Muscle focus: glutes and quads
Equipment required: a step, chair, bench or anything with a 90-degree angle
Place your left foot on the second step of the staircase. Push through your left heel as you step onto the stair, bringing your right leg to meet your left leg on the stair.
Return to the starting position by stepping down with your left foot, so both feet are back on the floor. Repeat this 15 times for each leg and do three sets.
Duration: three minutes maximum
Muscle focus: adductor
Equipment required: dyna band / long resistance band
Thread the resistance band through a stair banister (or other secure object) and make a hoop. Stand about two feet away and place your left foot on the inside of the band. Move your left foot to the right whilst concentrating on keeping your body upright, as demonstrated in the video above.
Repeat this movement 12 times for each leg for three sets.
Duration: three minutes maximum
Muscle focus: shoulders and triceps
Equipment required: two tin cans (full of course!)
Stand with your feet shoulder width apart. Place two cans of your choice in your hands. Put these beside your shoulders and then push the cans above your head and back down, as seen in the video demonstration above.
Repeat this exercise 15 times for three sets.
Duration: three minutes maximum
Muscle focus: back and biceps
Equipment required: dyna band / long resistance band
Place the resistance band around a banister or a doorknob securely. Step two feet away and place your hands on the resistance band a body width apart, creating a triangular shape with the band.
To start the exercise, extend your arms out straight in front of you and then bring your arms in, bending them at the elbow. Make sure that you keep your elbows in towards your waist. Whilst you do this, you should also squeeze your shoulder blades together, so you can feel your back muscles working.
Repeat this exercise 12 times and do three sets.
Duration: three minutes maximum
Muscle focus: obliques and abdominals
Equipment required: a two or five litre bottle of water
Stand a shoulder width apart. Place your bottle of water in your left hand and keep both arms by your side. Remain holding onto the bottle and slide your arm that is holding the water bottle down, ensuring you do not twist your body. Focus on pulling your belly button in towards your spine.
Repeat this exercise 12 times for both arms. Do three sets for each arm.
That concludes the five simple and fun exercises. I hope these workouts are useful and you enjoy them!
Take care,
Neil Johnson
