Quickie Workout Away From Gym
If you can’t make it to the gym, here’s a quick workout you can do at home in less than 30mins. It’s short, sharp and hits all the major muscle groups. All you need is a step and a chair. Do the workout as fast as you can, while maintaining perfect form. Rest as needed. Pressups – full if you can, otherwise with your knees on the ground. 50 reps. Single leg bridge – lie on back with one knee bent, foot flat on ground. Keep other leg straight and off the ground. Push down through the bent leg, raising hips until body is straight Return to starting position. 25 reps each leg. Squats – stand with feet shoulder width apart. As you lower down, keep your back straight and stick your bottom out. Hold arms out straight in front of you to maintain balance. 50reps. Side planks – Lie on side, propped up on elbow. Raise hips up until body is straight, then lower down to starting position 25 reps each side. Single leg calf raises – stand on one leg with your heel off the edge of a step. Raise up onto toes. Lower down to a full stretch. 25 reps each leg. Dips – facing away from a chair or bed, place both palms on the edge. Hold your body in a sitting position, with legs bent, feet on ground. Lower down until your elbows are at 90degrees. Tip provided by Grant from Cape Physio, upstairs at Club Kelburn, ph 4725206.