Stay in bed a bit longer with this workout
Leaving our warm bed on a crisp autumn morning is up there right beside burpees on the “hardest things we have to do” list. But thanks to this workout, our prayers have been answered. This super-effective, 20 minute circuit can be done at your bedside. Seriously.
Roll out of bed, roll out a mat and keep your workout streak rolling. There’s no need for a skipped sesh when you don’t even have to leave your bedroom.
First things first, let’s get you warm!
How to do it: On all fours, with hands under shoulders and knees under hips, tilt your pelvis to engage your core muscles. Simultaneously, lift your left arm with your right leg and reach as long as you can. Place your hand and knee back on the ground and repeat with opposite arm and leg.
The key to this move it to not sag through your lower back.
Now it’s time to fire up your core…
How to do it: In a high plank hold position, push back onto your heels. Lift your left hand to touch your right shin. Push forward into plank again before pushing back into your heels and lifting your right hand to touch your left shin.
The key to this move is keeping your pelvis tilted to fire up your abs. Come back to a full plank position between each shin touch.
How to do it: Hold a side plank on your elbow, with feet stacked on top of one another. Reach upwards with your free arm, curling it beneath you as you exhale. Keep your hips up throughout the reach through movement.
Make sure you keep your elbow directly under your shoulder. Repeat on the opposite side.
How to do it: Raise your bottom off of the ground by pressing up into your hands and feet. Try to keep your weight through your heels rather than your toes. Reach up with your right hand and lift your left leg. Now repeat on the other side. The aim here is to touch your opposite foot on each and every rep.
Start slow. This exercise is a lot easier if you take your foot off the ground slightly before you reach with you hand. And it’s all about timing– don’t be embarrassed if you fall on your bottom once or twice.
Onto the booty and legs (you’re almost done!)
How to do it: Lay on your back with your spine neutral (no arch in your back). Bend your knees, keep your weight in your heels and lay your hands flat by your hips. Squeeze the muscles in your bottom as you push your hips upwards into a bridge position. Keep your hips tilted and your ribs down throughout the move. Lower your bottom gently to the ground and repeat.
Squeeze your bottom muscles as hard as you can on each repetition.
How to do it: Just like the previous exercise but with one leg lifted. In order to keep your hips square and not sag to one side you’ll need to use your glutes. Keep your foot high to make this exercise easier or lower it closer to the ground to make it more difficult.
Repeat on the opposite side.
How to do it: Start with feet hip-width. Step backwards into a lunge with your right foot. Push powerfully off your right foot and kick your knee up in front of you. Before stepping back into a lunge.
Use your arms for balance and momentum. Repeat on the opposite side.
How to do it: Take a stance wider than hip width with your toes pointing out (at about 45 degrees). Drop down into a squat, keeping your hands clasped in front of your chest. Push back to the top, twist your feet and perform a lunge.
Repeat on the opposite side.
Feeling sleepy: Do 10 reps of each exercise for three rounds.
Feeling good: Do 12 reps of each exercise for three rounds.
Up for a real challenge: Do 15 reps of each exercise for four rounds.