Summer can be a great time to improve your fitness and wellness, but, let’s be honest; you have a lot of excuses. Whether “It’s too hot to run outside” or “The sun’s gone in; it’s too cold now,” you can end up putting your wellbeing on hold forever, so here’s how to go about a home workout so you can skip the run outside, keep up with your household chores and even watch telly at the same time. Try making excuses now!
Legs – For a dead-lift, stand upright with your back straight and tummy tight, with a barbell or two dumbbells in each hand. Reach your hands down to your ankles and hold for a moment, and then return to your starting position. Depending on your fitness level, you should be aiming for three sets of 10-15 reps. For Plié squats, stand with your legs wide and toes turned out, holding a weight with both hands. Keeping your back straight, sink into a squat and hold for a moment. Aim for two sets of 10-15 reps with each leg.
Upper body – For an overhead tricep extension, hold a weight in one hand and lift your elbow up to your ear, folding your arm back behind your head. Then, slowly extend your arm – keeping it strong – up into the air. After a moment, return to your starting position and repeat for three sets of 10-15 reps depending on your weight size. Alternately, try reverse chest flies. With your body bent 90 degrees, a dumbbell or water bottle in each hand and your hands stretched towards the ground, bring them back up and out in line with your shoulders. Depending on your weight size, aim for three sets of 10-15 reps.
Abs – For ab lifts, lie down and raise your legs up so your body forms a right angle. Then, keeping your abs tight, lift your bum and stretch your legs up to the ceiling. Try to do two sets of 30 seconds on either side. Finally, try a side plank with lift to get your abs in top shape. Lying in the side plank position – with your weight being held up on your right elbow – raise your left leg into the air. Remember to keep your balance and hold for a moment before you return to your starting position. You should aim for two sets of 10-15 reps on each side.
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