Don’t have a gym membership, or simply don’t have time to make it to the gym? Well here is a super quick workout which you can squeeze in at home, at the park, or on-the-go! All you need is a step or a bench, your trainers, and you best workout mix to get started!
The circuit is made up of 4 exercises targeting your; upper body, lower body, core, and full body. Perform each exercise for 30 seconds at a time, with 10 seconds rest in between exercises. Complete 5 rounds of the entire circuit.
Exercise 1 : Tricep dips
The ultimate tricep toning exercise, which in my opinion is far too under-rated!
With the bench or step behind you, position your hands shoulder-width apart and hold on to the edge. Straighten your arms, keeping a soft bend at the elbow, and extend your legs straight out in front of you. From here gently lower yourself by bending your elbows to about 90 degree, ensuring to keep the elbows as close as possible throughout the movement. Using your arms push up from here, squeezing your triceps at the top.This completes one rep.
Exercise 2: Bulgarian split squat
One of my favourite lower body exercises is the Bulgarian split squat (A.K.A the rear foot elevated split squat) .The elevated foot offers you so much more depth than a standing lunge, which means even more glute activation!
Stand in front of the step at a distance comfortable for you to reach one leg back and rest your foot on top. Make sure your knee and foot are in line, bend your elevated leg at the knee, and slowly lower yourself towards the ground( Tip: Make sure your knee doesn’t track past your toes).From here push through your heel back to your starting position. Complete the required number of reps on one leg before moving on to the other leg.
Exercise 3: Push up with feet elevated
This is not an easy movement, but it will work wonders for your arms and your core!
In a push up position, place your toes on top of the step. Lower your body until your chest almost touches the ground. Push up from here to bring your body back to the starting position. This completes one rep.
Note: To regress this movement you can do push-ups from the ground, with knees bent if required.
Exercise 4: Mountain Climbers
This is such a good, full body movement and it really gets your heart rate up!
To begin, start in a push up position with your hands shoulder width apart on a flat bench. Your legs should be extended out behind you. Bend one knee and bring it in towards your chest. Extend it back to starting position and quickly repeat the same movement with the opposite leg. Repeat in an alternating fashion for the required time or repetitions.
Sports bra, Tank top, Leggings: Sweat Betty
Reebok Trainers: Footlocker Eu
Hair by: The Braid Bar
Photo by: Jon Payne
This post contains sponsored content. All opinions are my own.