Monika Akabusi and former Olympian Jenny Stoute have put together this full-body workout to target every muscle in your body, leaving you fully energised and ready to face the day!
Words and images: Monika Akabusi and Jenny Stoute.
1. Straight arm raises
This exercise strengthens not only your leg and glute muscles but also works your shoulders and upper back.
– Lunge forward with your left leg, bending both knees, holding a dumbbell in your right hand next to your left foot (A).
– Dynamically straighten both legs while lifting the dumbbell with a straight arm overhead (see Jenny, B). Alternatively, perform a bicep curl if you don’t want to lift the weight overhead (see Monika, right, B).
– Do 8 reps, rest, then repeat.
2. Plank to squat
This exercise will challenge your upper body, abdominals and lower body strength.
– Adopt a straight-arm plank position with your hands placed either on two yoga blocks on the floor, or alternatively, use a higher platform such as a table (A), making sure it won’t slide.
– Push off from your feet and jump them both forward into a low squat position, hands coming together in front of your chest (B), then return your legs to position A, with hands on the yoga blocks or table.
– Do 8 reps, rest, then repeat.
3. Reverse lunge
This exercise is a great cardio challenge! It strengthens your legs, glutes and upper body.
– Stand strong on your right leg, arms by your side, using your left leg as a support (A).
– Step back onto your left leg into a reversed lunge while swinging both arms forward and up overhead (B).
– Push through your front thigh and glute to come back to the start. Do 10 reps on each leg, rest, then repeat.
4. Single arm plank
This exercise primarily strengthens your obliques and shoulders.
– Start in a straight-arm plank position (see Jenny, A) or in a modified plank on your knees (see Monika, A) with a dumbbell placed just outside your right hand.
– Holding the plank position, reach your left hand across (B) to move the dumbbell over to the left side (C), placing your hand back down and inside the weight. Repeat with the right hand, moving the weight from left to right, and so on.
– Do 8 reps, rest, then repeat.
5. Lateral star
This exercise is a challenge for anyone, with a focus on oblique (side) abdominals and medial glute strength.
– Position yourself on your side, propped up on one arm, legs together, hips up off the floor (see Jenny, A). Or to modify the move, start on your knees and elbow (Monika, A). Point your top arm straight up in the air.
– While maintaining this hip elevation, lift the top leg off the lower one and hold for a few seconds (B).
– Do six raises if you can on each side.
Monika Akabusi is a health and fitness expert, with more than 30 years of experience. She’s an advocate for keeping active at any age. She’s also part of the new Strong Like Mum app. Find her on instagram.com/strong_like_oma and instagram.com/movethegap.
Follow Jenny Stoute, former Olympian and Gladiator Rebel, at instagram.com/gorgeousfifties.
