7 ways you can exercise at home

Bicycle crunches are great for the home

Bicycle crunches are great for the home - Credit: Archant

Glenys Reynolds and her team at Repose Studio in Buckhurst Hill have put together a home-workout perfect for these trying times

It’s fair to say that the last few weeks have been a bit of a whirlwind, and we’ve all experienced the trials and tribulations of adjusting to staying at home to prevent the spread of coronavirus. For most of us our routines have gone out the window (what day of the week is it again?), and with gyms closed and fitness classes cancelled for the foreseeable future, finding ways to stay active has proved to be a bit of a challenge. However, many local gyms and studios have been utilising the power of technology to allow people to continue their fitness regimes from the comfort of their living rooms and gardens, including Repose Studio in Buckhurst Hill.

Glenys Reynolds and her wonderful team will be sharing challenges and live videos across their social media channels, but they are also starting a programme of regular interactive virtual classes too. You simply sign up to a class via their booking system, and you’ll then be sent a link that allows you to join in; classes will be limited to just ten people, in order to keep that community, friendly feel that Repose Studio is known for. “It means you can still have that interaction, and the feeling that you are working out with your buddies,” Glenys adds.

As well as providing a way to keep fit, Glenys hopes that the classes will give people something to look forward to each day, and that they’ll offer an all-important chance to ‘socialise’ too. “Most people I speak to have such a busy lifestyle, but now we’ve been forced to stop, it’s easy to get into a sedentary mode in our thoughts as well as in our bodies,” she says. “But even if you just do half an hour of exercise a day it can really help.”

In addition to these classes, there are plenty of home workouts that you can do in your own time too. Here, Repose Studio share a full-body short and effective routine that you can do anywhere, with no equipment needed. Depending on your fitness level, complete each exercise for either 30, 45 or 60 seconds, and repeat the set three times with a one-minute break in-between each set – you could even set up a video group with friends or family and do it together!

Exercise 1: Lunges

Working: the glutes, quadriceps and hamstrings

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From standing, take a long step forward and lower down through the hips until both knees are bent at a 90-degree angle, with your back knee parallel to the floor and making sure your front knee doesn’t go beyond your toes. Keep your back straight, your shoulders relaxed and your chin slightly lifted. Then push through the heel to rise into a standing position. Swap to the other leg.

Exercise 2: Wall squat

Working: the glutes, quadriceps and calves

Sit low enough so that you are at a right angle from hip to knees, with your back flat against the wall, knees in line with ankles, and weight in the heels. Put your hands by your side or out in front, but not resting on your legs! Push the weight into your heels to stand back up. This is a great one to challenge your whole family – how long can you hold it for?

Exercise 3: Bicycle crunches

Lie on the floor with your lower back pressed flat into the floor and your head and shoulders raised slightly. Your fingertips should be lightly touching the sides of your head so that you’re not yanking your head and neck forwards. Lift one leg just off the ground and extend it out, bending the other knee towards your chest whilst twisting through your core so that the opposite elbow comes towards the raised knee. It might be best to think shoulder-to-knee as you move, rather than elbow-to-knee. Lower your leg and arm at the same time, while bringing up the opposite two limbs to mirror the movement.

Exercise 4: Kneeling push up

Working: the shoulders, chest and triceps

Get into a push-up position, supporting your body on your hands and knees, with your hands a little wider than shoulder-width apart. Keeping your body straight and your elbows tucked in, lower your chest to the floor, tucking your elbows into your sides and contracting your core, and push up from the ground starting position.

Exercise 5: Plank get ups

Working: the shoulders, pectorals, triceps, lower back and abdominals

Start with hands under shoulders and legs stretched out behind. Squeeze the thigh and glute muscles to keep the body and legs in a straight line. Lower down on to one forearm, then draw the palm back directly under the shoulder and straighten the arm back. Repeat, lowering onto the opposite forearm, alternating arms and keeping your body in a straight line.

Exercise 6: High knees

Working: the quadriceps, glutes, calves and cardio

This is running on the spot, bringing your knees as high up as you can. Stand with your feet hip-width apart and your body upright. Lift one knee as high as possible, touch down to the ball of your foot, jumping on to the other foot, and repeat. Use your arms to help power the move, and go as fast as you can.

Exercise 7: Side plank

Working: the obliques, glutes and delts

Start on your side with your feet together, feet flexed and side of the foot to the floor (not the sole of the foot). One forearm is directly below your shoulder. Contracting your core, lift your hips until your body is in a straight line from head to feet. Do not let your hips down, and then repeat on the other side. Repose Studio, 179 Queen’s Road, Buckhurst Hill, IG9 5AZ, reposestudio.co.uk

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