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At home exercises are my absolute favorite!! You don’t even have to leave the comfort of your own home, and you can still get a great workout in! No need for gym memberships or a personal trainer- you can get a good workout in on your own time and at your own place! Check these out: Tabata is the ultimate fitness trifecta. It’s fast. It’s fun. It’s effective. You alternate between two complementary moves for a total of eight minutes. This gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during each Tabata. Tabata One Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks for variety. Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing. One-Minute Rest: Standing leg cradle Tabata Two Squats with reach: Take your basic squat, lift your arms overhead, and you’ve increased the core strength needed for each rep. Up-down planks: Move steadily and smoothly between plank and elbow plank, which works your arms and your core. One-Minute Rest: Standing quad stretch (30 seconds each leg) Tabata Three Alternating backward lunges: Step backward into a lunge and alternate legs with each rep. Mountain climbers: Holding a plank position, move your legs like you’re running in place to work your arms and abs. One-Minute Rest: Deep hip flexor stretch (30 seconds each side) Tabata Four Alternating side lunges: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side. Bicycle crunches: Don’t blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee. The Workout: Complete two sets of each exercise below for the reps noted under each exercise. You’ll be doing “straight sets” with 30 seconds of rest in between each set, which means that you’ll complete both sets of each exercise before moving on to the next. Check out a preview of the workout in this handy, printable, pin-able infographic. Below it, you’ll find step-by-step instructions for each move. Begin in a plank position with your hands under your shoulders and your feet hip-distance apart. Brace your core as if you were preparing for someone to punch you in the tummy. Bend your elbows and slowly lower down until you are four inches from the floor. Hold this position and “pulse” with micro movements up and down for three seconds (A). Push back up to the starting position and cross your right hand over your left (B). Then move your left hand out to the left and repeat the movement, lowering down and pulsing for three seconds. Push back up. That’s one rep. Immediately cross your left hand over your right hand and move your right hand out to the right to lower down and repeat the movement again. Complete a total of 10 reps. 3: T-Stabilizer Start in plank position with your hands directly under your shoulders and your feet together. Brace your core as if you were preparing for someone to punch you in the tummy (A). Shift your weight to your left hand and rotate your body. Keep your feet together and allow them to rotate with your body; end on the outside edge of your left foot. Simultaneously, sweep your right arm up upward toward the sky, ending with it straight up over your right shoulder. Hold this position for two seconds (B), then rotate back to the starting position. That’s one rep. Complete the same movement, rotating onto your right hand. Do a total of 10 reps. 4: Take a Walk Sit on top of a BOSU Ball with your feet separated four inches apart. Place your hands just under your butt, with your fingers pointing toward your legs and your palms down. Press upward with your arms to lift your hips off of the BOSU Ball (A). From here, simultaneously lift your right hand and your left foot up two to four inches. Hold for two seconds (B), then lower your hand and foot. That’s one rep. Immediately complete the movement on the other hand and foot, and continue alternating for a total of 20 reps. Work Out Like Rosie Huntington-Whiteley and Lara Stone Trainer James Duigan shares five moves for staying fit without ever leaving home. Responsible for keeping the likes of Lara Stone and Rosie Huntington-Whitely in shape, Bodyism is a fitness method created by London-based trainer James Duigan that sculpts a lithe, athletic physique (think: pert butt, elongated limbs, and defined waist). Duigan likes to finesse rather than flog the body into peak condition. In conjunction with a clean eating plan, the no-stress system—as opposed to aggressive cardio—attributes its results to HITT-style moves that don’t raise the body’s cortisol levels so you’re better set up to achieve a flatter stomach. Let’s Get Started Prep: Make some room if you have to. Push the couch back against the wall and create a space where you can make at least four to five stations for a circuit. It doesn’t have to be a large space. This circuit is to be done two to three times, with a 20 second rest period in between each exercise. Exercise 1: Push-ups with elevated feet This strengthens your upper body and abdominals, and really works your arms and chest, too. With your feet raised, it will work your abs even more! Set hands one and a half shoulder widths apart and in-line with your chest—not your shoulders. With your feet raised on either a step or sofa, keep your legs straight, with your weight distributed through your hands and toes. Keeping your ears, shoulders, and hips in alignment, contract your stomach muscles. Lower your body so that your nose nearly touches the ground, drawing your belly button in. Breathe out as you push up to the start position, and breathe in as you lower yourself down. Repeat 20 times. Exercise 2: Burpees This exercise is great for developing coordination of the upper and lower body. It’s also a good fat burner, along with working your legs and core. Start in a push-up position with weight equally distributed between your hands and feet. Jump feet in toward your hands. Stand straight up with your hands in the air and jump. As you land, ensure that the weight is equally distributed on each foot and that your landing is soft. Once you have finished the jump, place your hands on the floor beside your feet and then jump your feet back into the original start position, keeping your back straight and abs tight. Repeat 20 times. Exercise 3: Tube knees This switches on your hip and thigh muscles and works your core. *If you don’t have one on hand, replace the exercise below with 20 squats. Put the band around your knees. Get into a squat position and bring one knee in toward the other knee 15 times—keeping the rest of the body still. Repeat with the other knee. Exercise 4: Band walking This lifts your bottom like nothing else. It also helps stabilize the knee, hip, and ankle joints. *If you don’t have a band, do another 20 squats. Put the band around your ankles and walk sideways slowly for 20 steps, keeping tension in the band. Keep the upper body as still as possible at all times. Place the band above the knees, get into a squat position, and walk sideways again for 20 steps. Exercise 5: Disco lunge This is an excellent all-around exercise that’s fantastic for posture…and your weekend moves on the dance floor. Stand with your feet hip-width apart and arms by your sides. Step forward and lunge with one leg, extending your arms above your head in a straight line to make a Y-shape. Push up with your front leg and return to the starting position. Repeat 10 times on each leg. Top 6 exercises to incorporate into your everyday routine When it comes to getting in shape, most of us often struggle to find the time to fit in a workout in between our working and social lives. However, there are some exercises that can easily be done around the house. Personal Training Manager Chrissi Delapperall reveals her top six exericses designed to take less than 15-20 minutes. Tricep dips Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect equipment for tricep dips. Sit on the edge of the seat, with hands resting either sides of your hips, with your fingers forward. Lift up your body and shuffle your feet away from the sofa. Bend your elbows while gently lowering your hips towards the floor, hold for two seconds and raise your body up again. Try and do three sets of fifteen reps. Push ups Use your sofa to perfect the art of the push up. Put your hands on the seat and feet on the floor, as this can make push ups easier. Once you feel you have mastered the move, you can make it harder by putting your hands on the floor. Make sure to always keep your back straight, and don’t let your hips sag. Try to do three sets of ten reps. Bicep curls You can use any kitchen equipment for bicep curls – tin cans, bottles, or even a saucepan! Just whatever feels right for you. Stand with your legs shoulder-width apart and hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder. For best results try and do three sets of fifteen reps. Squats Squats are brilliant as they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up. Try to do three sets of fifteen reps. Stomach crunches Stomach crunches on your mattress will force your abs to work harder to stabilise yourself. Lie on your back, bend your knees and put your hands behind your head. Use your abs, NOT your neck muscles, to life your torso off the bed, and release. Try to do three sets of ten reps. Star jumps Start the day with star jumps – these work a LOT of muscles including quadriceps, hamstrings, gluts, abs, biceps, tricpets and obliques. Stand with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent. Try to do three sets of fifteen reps. This workout uses simple — but insanely effective — exercises to supersize your arms and chest. As the workout goes on, you’ll decrease the number of reps per set you perform. This allows you to go really heavy with the weights you choose, pushing yourself close to your limits with each and every set. Do the routine twice a week for the best results. How to do it: Perform the workout as a circuit, moving from one exercise to the next with little rest. At the end of one round, rest for two to three minutes. Do two to three rounds. Close-Grip Push-Up The close-grip push-up engages your triceps, pectorals (pecs), and shoulders. How to do it: Get into a push-up position with your hands narrower than shoulder-width apart. Your body should form a straight line from your head to your toes during the entire exercise. Bend your elbows to lower your chest to the ground. Keep your elbows close to your sides. Press up. That’s one rep. Do as many reps as possible until your form breaks down. Chest Fly The chest fly is a classic exercise for your pecs. It also works your shoulders and biceps. How to do it: Lie faceup on a bench with your knees bent and feet flat on the floor. Hold a heavy dumbbell in each hand out to your sides, palms up, with a slight bend in your arms. Raise the dumbbells up toward the sky; pause. In a controlled motion, lower the dumbbells back to the starting position. That’s one rep. Do 10 reps on the first set, eight on the second set, and six reps on the third set. Bicep Curl Get ready for the gun show: Zero in on your biceps with the basic bicep curl exercise. How to do it: Stand with your feet hip-width apart holding dumbbells at your sides, palms up. Bend your elbows to raise the dumbbells until they almost touch your chest. Slowly lower the dumbbells. That’s one rep. Do 10 reps on the first set, eight on the second set, and six reps on the third set. Every day should start on a high note. This strength-and-cardio routine gives you that—plus full-body toning—in just 10 minutes. Even when you’re too busy for a full workout (or can’t resist the snooze button), you can still sneak in 10 minutes—which is all you need for this turbo routine, created by Angel Santiago, a trainer at Drill Fitness, the new high-intensity boot camp studio in New York City. “This workout revs your heart rate for a big calorie burn while it sculpts,” says Santiago, who uses moves that recruit multiple muscle groups at once to maximize efficiency. Now, go have an amazing day. Warm-Up LUNGE SEQUENCE Stand with feet hip-width apart, arms down. Bend at waist and walk hands out into a plank. Raise right foot and plant it just outside right hand. Pause, then return to plank; repeat with left foot for 1 rep. Do 6 reps. Total time: 2 Minutes Break a Sweat RUNNING WOMAN Jog in place for 20 seconds. Rest 10 seconds. STAR JACK Stand with feet together, arms down. Jump feet apart wider than hips, turning toes out 45 degrees. Bend knees and lower butt to just above knee height. Driving from heels, jump back to start but raise straightened arms to shoulder height, palms backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves again; try to go faster. Total time: 2 Minutes Sculpt All Over IN-AND-OUT Start in a plank, balanced on palms and toes with shoulders over wrists. Keeping arms stationary, jump feet forward so they land outside palms. Now, jump back into a plank. Do 10 reps. FLIER Lie facedown, arms outstretched in front of you. Lift right arm and left leg, hold a few seconds, then lower and repeat on opposite side for 1 rep. Do 10 reps. Cycle through these two moves as many times as you can for 3 minutes. Total time: 3 Minutes Up the Burn SQUAT HOP Stand with feet just wider than hips. Squat until butt is just above knees. Now, press through heels and jump while raising arms; thrust down as you land. Continue for 20 seconds. Rest 10 seconds. BEAR CRAWL Start on hands and knees, with knees under hips and hands wider than shoulders. Straighten knees and lift butt into a Downward Dog. Take three small steps forward (right hand, left foot; left hand, right foot; etc.), then three steps backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves three times, trying to go faster with each set. Total time: 3 Minutes 3 Butt-Busting Moves From Madonna’s Former Trainer These moves will have you rocking Madonna’s killer bootie in no time. Cue: Nicole Winhoffer, the newly announced global trainer for Adidas Women. Winhoffer was the woman behind Madonna’s super-toned, age-defying body for many years. She’s also lent her unique fitness philosophy to the likes of Stella McCartney, Abbie Cornish, and Steven Klein, and served as the creative director for Hard Candy Fitness (Madge’s gym network). With her new Adidas gig, Winhoffer will bring her ass-kicking workouts around the globe and road-test McCartney’s designs for the German activewear giant. “Adidas is looking to do what I did with Hard Candy and create a program at the gym that was new and different based on what I did with Madonna,” Winhoffer explains. “It allows more people to have access to what I would do with a VIP client.” Do these butt-busting moves for 15 minutes every morning and 15 minutes before bed, and Winhoffer says you’ll see results in just one week. “I believe the first thing you do in the morning and the last thing you do before you get out of bed, your body remembers it quickly,” she says. “Do it for seven days in a row and you will see results instantly because they’re muscles we don’t use everyday.” The Shanghai Surprise “This is one of my favorite moves—it’s all about getting a tight butt through compound movements. You can’t isolate movements and muscles because then the body isn’t burning calories. If you do multiple angles, your muscles have to work hard to balance,” explains Winhoffer. The How-To: Lay on your left side, almost like you would in child’s pose, with your knees into your chest. Extend your right leg straight out in front so that your body forms an L shape. As you lift the right leg to the ceiling, push off with your forearm into a side plank. This simultaneously works both the side of the left leg and the top of the butt cheek. Switch sides. Reps: 45 per side. The Bubble Butt “This move builds the medius, which is the top butt muscle. You want to think about the way you move and how fast you are going. The rhythm is very important here,” she notes. The How-To: Starting on all fours, lift up onto the ball of your left foot. Open your right hip, keeping the knee bent. (Editor’s note: Think of a dog at a fire hydrant and you’ve nailed it.) Extend the right leg straight back behind you, returning to the bent-knee position. “These pulses should be fast and very small,” says Winhoffer. Repeat the movements using your right foot as the anchor and lifting your left leg. Reps: 50 per side. The Side V “Women [commonly] do forward motions and don’t move laterally or cross their legs. This move is great because it supports your side and targets the inner thighs, obliques, and butt,” she explains. The How-To: Get into a side plank with your left hand on the floor and right hand reaching up toward the ceiling. From the plank position, cross your right foot in front of your left leg, planting it firmly on the floor. This is the starting position. Extend the right leg up and out—forming a star-like position. Return to the starting position, digging the heel down into the floor to “get rid of stubborn cellulite.” Reps: 40 per side. The V “This gets into the crease under your cheek. You don’t want your butt to droop—you want a smiley face. The saddlebag area is a common problem area for women,” she says. The How-To: Start on all fours and lift your right leg up off the floor, flexing your foot and keeping your back flat. The starting position should look like you are going to make an imprint of the bottom of your foot on the ceiling. Next, cross the right leg diagonally to the left and extend it straight out. Return to neutral. Extend the right leg to the opposite diagonal, ultimately forming the letter V with your foot. The motion should be very strong, “as if you are kicking someone—like your ex-boyfriend,” she says. “Give intention to the movement.” Switch sides so that your right knee is firmly planted and your left leg is doing the movement. Reps: 50 per side.
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Vježbe za ispred televizora Nemojte se prisiljavati izvoditi vježbe izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. Ukoliko ne možete odraditi sve setove pojedine vježbe, napravite onoliko koliko možete, te s vremenom povećavajte broj. -1- Zagrijavanje Dok ležite na kauču zagrijavanje možete napraviti tako da nogama simulirate pokrete koje uobičajeno imate nogama dok vozite bicikl. Legnite na kauč i ispružite obje noge. Podignite lagano jednu i savijte je u koljenu. Dok je vraćate u početni položaj isto to napravite s drugom nogom. Zatim naizmjence tri minute „vozite bicikl“. S vremenom povećavajte brzinu i vrijeme izvođenja vježbe. -2- Istezanje Vježba 1. Ispružite se dok ležite na kauču. Dignite ruke iznad glave i dobro istegnite cijelo tijelo, a posebno leđa. Neka vam ruke i stopala teže suprotnim stranama. Zadržite 5 sekundi i opustite. Vježba 2. Dok ležite na leđima savijte noge u koljenima. Ispružite jednu nogu i lagano je dignite iznad sebe istežući bedra, koljeno i zglob. Nemojte koljeno potpuno ispružiti, neka ostane lagano savijeno cijelo vrijeme. Zadržite 5 sekundi i vratite u početni položaj. Ponovite i s drugom nogom. -3- Vrat i leđa Vježba 3. U sjedećem položaju dok opušteno i mirno držite ruke i leđa, nagnite bradu prema naprijed. Zadržite pet sekundi, vratite u početni položaj. Zatim pogledajte u strop naginjući glavu unatrag. Zadržite 5 sekundi i vratite u početni položaj. Zatim glavu nagnite desno pokušavajući ušima dotaknuti rame, zadržite pet sekundi. Vratite u početni položaj, zatim isto ponovite naginjući glavu u lijevo. Napravite 5 setova. Važno je da se ne prisiljavate naginjati glavu izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. -4- Ramena Vježba 4. Ovo je lagana vježba koja se također izvodi u sjedećem položaju. Jednostavno, istovremeno podignite oba ramena, i rotirajte ih u smjeru suprotno od sata. Ponovite vježbu desetak puta. Zatim napravite isto u smjeru kazaljke na satu. -5- Trbuh Vježba 5. Najjednostavnija vježba za trbuh koja se može izvoditi u ležećem i sjedećem položaju je da uvučete trbušne mišiće prema kralježnici. Pretvarajte se kao da pokušavate dotaknuti kralježnicu. Zadržite položaj 5 sekundi, opustite se i ponovite 20 puta. S vremenom možete pokušati izolirati gornje abdominalne i donje abdominalne mišiće, te ih odvojeno vježbati. Vježba 6. Trbušnjaci. Legnite na leđa s nogama svinutim u koljenima i podignutim tako da listovi i bedra čine pravi kut međusobno, ali i u odnosu na gornji dio tijela. Stavite ruke iznad glave, te isprepletite prste na zatiljku. Podižite gornji dio tijela prema koljenima, kao da bradom pokušavate dotaknuti koljena. Nemojte približavati laktove dok izvodite vježbu. Zatim se vratite u početni položaj. Napravite 20 ponavljanja. Opustite se 30 sekundi, a zatim napravite još jedan set, a zatim još jedan. Ukupno tri seta s pauzama od 30 sekundi. Postupno možete povećavati broj ponavljanja. Vježba 7. Legnite na leđa, s rukama sa strane ili ispod stražnjice. Podignite noge 6 do 10 cm od poda i držite nekoliko sekundi (koliko god možete izdržati bez naprezanja vrata ili donjeg dijela kralježnice). Opustite se i ponovite koliko puta možete. Ovu vježbu nemojte izvoditi ukoliko imate bolove u leđima. Na početku vježbu možete izvoditi tako da jednu nogu svinete u koljenu, a drugu podižete, kao na slici iznad. Vježba 8. Dok ležite podignite noge uspravno, lagano svinite u koljenima i prekrižite u gležnjevima. Ruke savijte i dlanove stavite na zatiljak. Podižite se tako da desnim laktom pokušate dodirnuti lijevo koljeno. Zatim, lijevim laktom desno koljeno. Napravite tridesetak ponavljanja. -6- Grudi Vježba 9. Sjednite. Stavite ruke ispred grudi u položaj za molitvu. Podlaktice trebaju biti vodoravne s podom u visini grudi. Pritisnite dlan od dlan stežući prsne mišiće. Zadržite položaj 5 sekundi, zatim opustite pritisak. Ponovite 30 puta. -7- Stražnjica – Vježba 10. Dok sjedite ili ležite stegnite mišiće stražnjice, a zatim opustite. Napravite tridesetak ponavljanja. Vježba 11. Legnite na leđa sa savijenim koljenima i rukama uz tijelo. Podignite karlicu prema stropu do točke gdje je vaše tijelo na 45 stupnjeva u odnosu na pod. Vratite se u početni položaj i ponovite pedesetak puta. -8- Noge Vježba 12. Legnite na desnu stranu i podbočite gornji dio tijela desnom rukom. Držite pravac uho-ramena-bokovi-koljena-peta. Podignite lijevu nogu iz kuka, dvadesetak centimetara od poda. Pazite da ne okrećete stopala te da su cijelo vrijeme vodoravna s podom. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 13. Legnite na desnu stranu kao u prethodnoj vježbi. Podignite nogu, ali ovaj put ispružite stopala i nogu podignite više u zrak. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 14. Legnite na desnu stranu kao u prethodnoj vježbi. Savijte lijevu nogu u koljenu i prebacite je preko desne tako da potkoljenica i natkoljenica čine pravi kut. Podignite desnu nogu dvadesetak centimetara od poda. Napravite 15 ponavljanja. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s lijevom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. -9- Ruke Vježba 15. Sjednite na kauč ili ustanite ispred. Raširite ruke tako da budu vodoravne s podom. Pripazite da čine ravnu liniju. Zatim okrećite dlanove. Prema stropu, a zatim prema podu. Ramena neka stoje na mjestu. Izvodite vježbu 1-2 minute. S vremenom ubrzavajte okretanje dlanova. -10- Istezanje Vježba 16. Sjednite s ispruženim nogama. Savijajte se držeći ravna leđa, bradom prema koljenima. Prsti neka klize po listovima od koljena prema prstima kako se vaše tijelo spušta. Vježba 17. Unutarnju stranu bedara istegnite tako da sjednete u položaj dijamanta. Rukama obuhvatite gležnjeve i a lakovima pritišćite unutarnju stranu koljena dok ne osjetite istezanje unutarnje strane bedara. Izvodite vježbu 15 sekundi. Vježba 18. Prekrižite lijevo stopalo preko desnog koljena. Ruke zakačite iza desnog bedra i lagano povucite prema sebi držeći gornji dio tijela opuštenim. Zamijenite noge. Vježba 19. Dok ležite na leđima ispružite noge. Povucite koljeno jedne noge na prsa dok ne osjetite stezanje u bedru. Zamijenite noge. Vježba 20. Dok ležite na leđima ispružite noge. Povucite oba koljena i zadržite pet sekundi na prsima. Završno istezanje. Ispružite se i istegnite maksimalno cijelo tijelo. Hlađenje Vježbanje možete završiti hlađenjem mišića: simuliranjem vožnje bicikla 1-2 minutu ili izvođenjem “škara” nogama. 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