This easy, full-body, 10-minute workout can be done at home and with just one weight (or, a can of beans will work just as well!)…
By Nolan Sunnassee (Illustrations by Melissa Bailey)
WARM UP
- Start this 10-minute at-home workout by jogging on the spot. Jog as fast as you can, lightly touching each toe to the floor before quickly picking up the other foot. Do this for 30 secs.
- Quick step touches. Stand next to a step or stairs, raise your knees alternatively and quickly to touch the step with one foot then the other. As you are removing one foot, jump to replace it straight away with the other.
- Step ups (on stairs). Ensure your heel is fully on the step. Drive through the leg on the step to bring your other foot up too. Step down with one leg at a time then repeat. Change the leading leg after 10 reps and do another 10.
- Jumping jacks. Jump your feet wide and take your arms up and above your head, touching your fingers. Jump back in and lower your arms – do this fast for 30 secs.
TABLE POSITION WITH ELBOW ROTATIONS
- Go onto your hands and knees and keep your back flat.
- Rotate your head and one arm/elbow up towards the ceiling.
- Lower your arm down again
LYING PRONE COBRA
- Lying face down, keeping your chin tucked in, pull your shoulders towards each other so that your arms and shoulders come off the mat, thumbs towards the ceiling.
- Don’t go too high as you want to avoid engaging your lower back. Keep the movement in your upper back.
- Hold at the top for a second then slowly lower.
- Do this 10 times
PULLOVERS
- Lie on a bench or step and hold a weight directly above your face.
- Keeping your arms straight, lower the weight behind your head as far as you can – not so far that it causes strain though.
- You’ll have to pull in your stomach muscles.
- Pause, then slowly pull the weight back up and over.
- Do 10 reps.
HIP EXTENSION
- Laying on your back, have your feet shoulder-width apart.
- Squeeze from your buttocks and lift your hips.
- Stop when your hips make a straight line from shoulders to knees. Hold for 3 seconds then lower. Do 10.
PUSH-UPS
- Keep your chest forward and hips in line. Don’t let your bum stick up.
- Press away from the floor fast as you can.
- If you can’t do it on your toes, go onto your knees.
- Aim to do 10.
SINGLE ARM ROWS
- Keep your back flat with a neutral spine.
- Draw the weight up with your elbow going towards your hip.
- Pause at the top before slowly lowering the weight.
- Do 10 with each arm
Nolan Sunnassee is a personal trainer with 20+ years’ experience. He helps people transform their shape and get fitter and healthier. His online training plan The FiTPLAN is designed to fit your posture type. You can find it online at onlinepersonaltraining.tv.
