You’re busy, we get it; a quick workout is all you have time for, but you still want to be in top shape. No worries, we got you.
It’s early, it’s cold and your alarm won’t stop sirening you into waking up. The last thing you want to do is get out from the toasty-comfort of your doona, and we don’t think you should. Why leave your bed for a crowded, queue-filled gym when you can get the same results at home, and hit the snooze button as often as you chose? We’ve put together a hit list of the quickest, most effective workouts you can kick-ass with at home. You can do each of these exercises as the reps suggested or complete them as a ‘super set’ – three sets will have you feeling like you’ve just left the gym (minus the queues, gross showers and of course, add your bed!)
Warm up: we love to warm up with 1 minutes worth of skipping, jumping jacks or light stretching.
1. Dumbbell curl
For arms like Joe Manganiello this easy move is a must. You can use any chair for this: sitting up straight with your back against the chair and feet firmly on the ground. Using a dumbbell of your preferred weight (at home hack: use a full water bottle, can of soup etc…) start with your arm down by your side and raise it slowly until your hand reaches your shoulder. Make sure you’re keeping your core muscles tight and your head straight. We recommend around 12-15 reps to get Joe’s arms in no time.
2. Push Ups
Is there anything more hated than a push up? Probably not. But we promise they’re worth it! Start off in plank position with your hands just wide of your shoulders placed firmly on the ground. Lower yourself until you are almost touching the floor, it’s important here that your back remains straight and your arms don’t go past a 45 degree angle. Quickly push back into the starting position and repeat 12-15 times.
3. Wall Sits
Wall sits are a necessary evil. Stand in front of a wall with your back pressed against it, slide down until your knees are at a 90 degree angle, hold your position here for 30-60 seconds depending your ability. Make sure you’re holding in your core muscles otherwise you’re wasting your time.
4. Body Weight Squats
There’s nothing quite like having a good bum to work things in your favour, so we had to include squats. Standing with your feet hip distance apart sit backward into your hips in a squatting motion taking it as deep as you can. Reverse the action until you return to the starting position. Easy right? Wait til you’re 12-15 reps in…
Gents, just remember to only attempt exercises you think you’re capable of without injury!