Written by Hannah Wright
When you’re living a fast-paced life on the go, travelling light is a necessity - there’s no room for barbells in your carry-on case! These exercises are designed to use your body weight, so perform the exercises slowly for counts of 4, to make the most of that muscle. Controlling the exercise will increase the difficulty of the movement and will make up for the lack of extra weights. Complete ten repetitions of each exercise, then repeat the circuit for a total of 3 times through.
Bulgarian split squats
1. Find yourself a step, bench, garden wall - anything you are able to rest your foot on around knee height.
2. Step one foot about half a metre or so in front of your chosen prop, and place the top of your other foot onto it.
3. Keep your torso upright, core engaged and hips square to your body. Note: having one foot elevated not only increases the load on your front leg but also works your core as you try to stay balanced and upright.
4. From this position, slowly bend that back knee towards the floor, aiming for a right-angle in your front knee.
Be careful that your knee doesn’t travel beyond your toes (a little tip: gently lift the toes of your front leg to ensure the weight is distributed in the right place).
5. Once you’ve lowered towards the floor, pause for a moment, keeping the toes in the front foot lifted, straighten your leg, and return to your start position.
6. Repeat this for a total of ten times, then repeat on the opposite leg. Don’t forget to slow the pace down!
1. Using the same platform as your Bulgarian split squats, place your hands firmly on the surface with your fingertips over the edge. Extend both legs out in front of you.
To make this exercise slightly easier, keep your knees bent.
2. Begin with your arms straight, but not locked, and slowly bend your elbows to lower your body towards the floor until your elbows reach a 90-degree angle.
3. Hold for a moment, then gently straighten your arms until you return to the beginning position.
4. Repeat ten times.
Single Leg Bridges
1. Begin by lying on the floor near your platform, and place the heel of one foot solidly onto the surface keeping the knee bent.
2. Extend the other leg up off the floor towards the ceiling, have your hands on the floor by your sides or to work a little harder and challenge your core, cross your arms and place them on your shoulders.
3. Squeezing your glute muscles, push your hips up towards the ceiling as high as you can, then slowly lower your butt towards the floor, and hover for one second before pushing your hips up again.
4. Perform ten repetitions for each leg.
Note: this exercise works your hamstrings too, so it is normal to feel the backs of your legs burning in this exercise. Feel free to rest mid-set if the burn is a little too much for you.
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