Get fit from your living room with Sam Wood’s no-equipment workout

Get fit from your living room with Sam Wood’s no-equipment workout

Fitness expert Sam Wood, has compiled a list of effective and fat-burning exercises that you can do while you self-isolate. 

With many businesses telling their employees to work from home, some fitness studios already closing their doors and many of us preparing for a potential lockdown… one thing is for sure, your routine is likely to be disrupted in the very near future.

In a time of uncertainty and for many people, anxiety, I implore you not to stop moving. Exercise is as much for the mind as it is for the body. Not only does regular exercise support your immune system, it releases endorphins, reduces stress and promotes good mental health.

If you’re cooped up at home or practicing social distancing, here’s a full body cardio workout you can do in your lounge room, no equipment needed.

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1. Squats

Squats are an awesome compound movement as they engage multiple muscle groups at the same time. Remember to keep your torso upright and your head facing forward.

Keep your back straight, push your hips back, weight in your heels and ensure your knees don’t track past your toes.

2. Alternating jump lunges

Start in a split stance position with your hands on your hips. Keep your torso upright and your knees bent at a 90-degree angle. Push off the ground to jump explosively into the area, switching the position of your legs in mid air. Land softly in the lunge position with the opposite leg forward.

Repeat, switching legs with every jump. This will burn!

3. Commandos

Get into a forearm plank position with your bank in a straight line from your head to your toes. Push off your left forearm to extend your arm until it is straight and then follow with your right arm. You should now be in a high plank position with both hands flat on the floor.

Keep your back flat at all times. Come down onto your left forearm, followed by your right, until you’re back in the start position. Keep your hips as straight as possible and keep your back straight at all times. Repeat.

4. Glute bridges

Lie on your back with your knees up and feet flat on the floor towards your glutes. Keep your arms flat by your side. Dig your heels into the ground, engage your glutes and lift your hips up to form a diagonal line from your knees to your shoulders. Squeeze and hold at the top before slowly lowering back down.

Repeat, slow and controlled.

5. Push-ups

Start in a high plank position with your body in a straight line from your head to your toes. Keep your back straight at all times and lower your chest towards the ground, making sure your chips and chest are going down and up as one.

Don’t forget to breathe, breathing in on the way down and out on the way up. If you can’t do them on your toes (yet!) feel free to do push-ups on your knees.

6. Mountain climbers

In a high plank position, draw your right knee in towards your chest. Swap and bring the right knee. Alternate between the two at a quick pace and ensure you keep your wrists stacked under your shoulders with your arms perpendicular to the floor.

7. Russian twists

Lean back slightly into a semi-v shape. Keep your core braced and lift your legs up off the ground. I like to clasp my hands together in front of my chest as I rotate them to one side and then twist back to rotate them to the other side. The key is to focus on the twisting motion, pulling in your lower abs as you shift the weight from side to side.

I like to do each exercise for 40 seconds with 20 seconds rest in between exercises. Aim for four rounds for an epic 28 minute workout.

Sam Wood is a fitness expert and founder of 28 by Sam Wood.

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