By Lina Stoyanova
Whether it’s the floor in the comfort of your own home, a park bench, or the grass, here are five moves you can do anywhere to tone up.
1. Bulgarian Split Squats
What kind of Bulgarian would I be if I didn’t include this? To start, find a bench (or anything else you might be able to rest your foot on that’s knee height), and get into a forward lunge position as you keep your torso upright. Brace your core and square your hips to your body as you elevate your back foot on the bench (your leading leg should be half a meter or so in front of the bench). Lower until your front thigh is almost horizontal as you keep your knee in line with your foot—do not let your front knee travel beyond your toes. Drive up through your front heel back to the starting position as you keep your movements measured. Switch legs when you finish the reps. *Do three sets of 12 reps.
2. Russian Twists
Sit on the floor (or grass) and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall and engaging your core.
As you balance, twist your torso from side to side without moving your legs. Ensure to breathe slowly and engage your core. *Do three sets of 12 reps.
3. High Plank
Let’s bring some hype to high planks. They’re a great way to break a sweat and if you move your feet closer together, the exercise packs quite the challenge. Start on the floor with your hands and knees shoulder-width apart (hands under shoulders and knees under hips).
Lift your knees off the ground and step your feet back as your body fully extends. Aim to create a long line that connects your shoulders, hips and ankles. Reach back through your heels and forward through the crown of your hand as you keep your neck and spine in a neutral position. Try to have your chin about six inches in front of your body as you keep your core tight.
Tighten your quads, engage your abdominals and push through your palms. Keep those hips lifted as you breathe and try to hold this for 20-30 seconds (longer if you want more of a challenge). *Do three sets of 30 seconds to a minute.
4. Arm Rotations
This move is great for your arms and shoulders. Get a sweat going by doing these arm rotations like so: take both arms, stretch them out to the side of your body and rotate them forward in very small circles.
Do this for about 30 seconds then reverse for another 30 seconds. *Do three sets of 12 reps.
5. Broad Jump to Fast Feet
Stand with your feet hip-width apart. Bend your knees and send your hips back as you keep your chest lifted. Engage your glutes and core as you jump forward with both feet, ensuring to land softly. Lift onto your toes and keep a soft bend in your knees as you take small, quick steps backwards to your starting position. *Do three sets of 12 reps.
Full Workout Option
For a complete workout, start by doing some of your favourite stretches. Once complete, do a five to ten-minute run, and do all five exercises mentioned above. Do two or three sets of 12 reps. Once finished, cool down with a five-minute jog and end your session with some stretches.
Summer is in full swing. Get outside and enjoy toning up!