These five moves are perfect for when you can’t make it to the gym or still want to exercise when away from home for work or even on holiday. They require no equipment and you only need a small space to get a whole body workout. The focus alternates between the upper and lower body so try to move from one to the next with a minimal amount of rest.
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Take a large step forwards with your right foot then bend your hips and knees to come into a lunge position, making sure your front knee doesn’t come over your toes. Jump into the air and quickly straighten both legs, driving your left knee up level with your hip. Land softly with your right leg forwards, left leg back and repeat. Perform five to eight reps on your right leg before changing sides. -
Begin in a push up position (either with your legs fully extended or on your knees), with your hands directly under your shoulders. Bend your arms to lower your chest towards the floor, without allowing your back to arch. Straighten your arms to return to the start, lifting your left hand off the floor and bringing it to touch your right shoulder. Return your hand to the floor and repeat, lifting the right arm with the next rep. Complete 12-15 reps in total before moving on to the next exercise. -
Shift your weight over to your right leg as you lift your left foot off the floor, taking it behind and over to the right. Bend your right hip and knee to come into a quarter squat position. Quickly straighten your right leg, jumping up and bringing your left leg forwards whilst in the air. Land softly on your left leg, and repeat to complete one rep. Perform eight to 10 reps in total before moving on. -
Begin in a boxer’s stance with your left foot forwards, right foot back, making fists with your hands either side of your chin. Quickly straighten your left arm, jabbing your hand out in front of you. Bend the arm to return to the start and repeat. Quickly straighten your right arm, punching straight in front of you. Come onto the ball of your back foot and pivot slightly as you do so to generate more power. This counts as one rep.
Perform 10 reps in total before moving on to the last exercise. -
Begin standing with feet hip width apart. Bend your hips and knees to come into a squat position, coming as low as you can without rounding or arching your back. Hold the bottom position for a count of two before straightening your legs to return to the start. Perform 12-15 reps.
