1. The Walkout
Appears at: 30 seconds
The walkout is a simple way to warm up your body while also helping improve your total core strength through an entire range of motion. The movement also helps improve flexibility and upper body strength, particularly in the shoulders, and best of all requires no equipment to do.
To begin, stand with your feet hip-width apart, toes pointing out and then bend over and place your hands on the floor just in front of your feet. Now shift your weight onto your hands and begin to walk them forward. Remember to brace your core, squeeze your glutes, and keep a flat back as you walk.
When in the planking position, step forward with your right foot so it is equal with your right hand, twist by bringing your right shoulder up so it’s equal with your head and your arms form a straight line and then bring your foot back and repeat on your left side.
After completing a set on each side, bring your right knee forward between your legs while moving your chest and head upwards and repeat on the left side.
Then walk back to your original position slowly and make sure to do a light stretch with your arms above your head when you are finished.
Repeat 10x and increase speed on each rep if you feel comfortable doing so. Make sure to inhale through your nose and exhale through your mouth while doing the exercise.
2. Knee to Elbow Plank
Appears at: 2 mins 35 secs
The plank with knee to elbow is a more difficult progression from a standard plank and targets the core, specifically the obliques, to build strength and increase stability.
Start in the plank position with your wrists under shoulders and body aligned from head to heels. Place a towel under your foot, lower yourself down and tighten your abs before pulling your knee up to your elbow and fully contact your obliques. Switch to the opposite leg and arm for the next set.
If you’re having difficulty completing the exercise, stay in the upright position and bring your knee up to your elbow until you feel comfortable to lower yourself down.
3. Knee Push-Ups
Appears at: 3 mins 35 secs
Knee push-ups are are very effective at strengthening and toning the chest, triceps and shoulder muscles.
Once again, walk down the body by standing with your feet hip-width apart, toes pointing out and then bend over and place your hands on the floor just in front of your feet.
Place the knees on the floor, the hands below the shoulders and feet in the air. Keeping your back straight, start bending the elbows until your chest is almost touching the floor while sucking in your belly button and tightening up your abs. Pause and push back to the starting position. Repeat the exercise 10x until the set is complete.
Next, move your hands further apart, push down and squeeze your shoulder blades together and push out a little bit more on your pec and chest muscles. Repeat the exercise 10x until the set is complete.
If you want to make the exercise more difficult just go straight up on to your feet, keep your legs and back straight and push down.
When you complete the exercise, walk back up the body by slowly moving your hands up the body while straightening the back and do a light stretch with your arms above your head when you are finished.
4. Glute Bridge with Leg Kick
Appears at: 5 mins
The glute bridge is a great way to workout your glutes and hamstrings and it also opens up your hips while helping to strengthen your core, lower legs and lower back.
To start, just sit on the ground, plant your feet together, suck your belly button in and straightening your back.
Then lower yourself down on your back on the ground with your knees bent and feet flat on the ground a little closer than hip width apart. Lift your hips off the ground until your knees, hips and shoulders form a straight line and keep your arms at your side with your palms down. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
Next, you want to bring your knee up to your chest and then kick up with your leg so it’s straight before bringing it back down to your chest and then planting it back on the ground.
Repeat the exercise 10 or 15x depending on how much time you have and how many reps you can do.
5. Glute Bridge with Straight Leg
Appears at: 6 mins 10 secs
This exercise is great for working out your lower hamstring while also helping to strengthen your core, lower legs and lower back.
Lower yourself down on your back on the ground with your knees bent and feet flat on the ground a little closer than hip width apart. Lift your hips off the ground until your knees, hips and shoulders form a straight line and keep your arms at your side with your palms down.
Place a towel under your right foot and then slide your right leg out with the towel while keeping your hips up and your core engaged. Then with pressure on your right heel you want to drag the towel back in towards your glutes and then push back out and repeat before switching leg.
Make sure to inhale through your nose and exhale through your mouth while doing the exercise and repeat 10 or 15x.
6. Sliding Pike
Appears at: 7 mins 20 secs
After completing the previous exercise you want to go straight into doing a sliding pike, which increases strength throughout the core, specifically the lower abdominals and obliques and also improves strength in the quads, hamstrings, and glutes.
Start in pushup position with your hands shoulder-width apart and your feet resting on a towel. Brace your abs and squeeze your glutes. Your body should form a straight line from your shoulders to your ankles.
Slowly raise your hips and pull your toes up towards your hands without bending your knees. The final position should look like an inverted V and you should be able to feel the stretch in your hamstrings. Hold the pose for a beat, then slide your feet back to the start.
7. Squat with Theraband
Appears at: 8 mins
For this exercise all you’ll need is a theraband, which are available online and at most sports stores for around €10.
To do this exercise just place both feet on the band and hold the ends in your hands. Squat deep like there is a chair behind you and as you stand back up initiate the bicep curl by bringing your palms up to your shoulders.
Remember to keep your abs and core tight and upright. Bend your knees slightly and keep your head and eyes facing forward.
8. Theraband Rows
Appears at: 9 mins 45 secs
Once again you’ll need your theraband for this exercise, which helps workout your chest, back and glutes, and you’ll want to attach the band to a door handle, bed frame or something else that is safe and secure.
Move away from the band so it’s hanging out in front of you, keep your back straight and tighten your core as you pull the band towards your rib cage with your palms facing up while squeezing your shoulders together and then extend out.
Next, pull the band up higher to just under your chin, with your palms facing downwards, and flair your elbows and then extend out.
After doing two reps of each exercise add in a deep squat and then repeat.