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5 exercises you can do anywhere

Monday, December 2017

Don’t let your fitness condition slide while on holidays, follow PT Peter Hudson’s plan instead.

By Harriet Edmund

 

Whether you’re traveling overseas or interstate this summer, camping or you have visitors on the way – if you’re worried about missing a Step into Life session (or few), don’t be.

Peter Hudson, Step into Life personal trainer at Malvern East, has set out five exercises you can do anywhere at any time.

“You can certainly still enjoy your holiday while also getting in some form of exercise on most, if not every day,” says Peter. “Make sure you enjoy yourself and let your hair down, but don’t undo everything you’ve worked so hard to achieve this year.”

Remember to warm up first to loosen up your muscles and increase your heart-rate slightly, and cool down properly afterwards.

1. PUSH-UPs

Get down on the ground so that you’re on your hands and toes. Make sure your hands are under your shoulders and your arms straight. Slowly lower yourself down by bending at the elbows, bringing your nose and chest as close to the ground as you can while breathing in. As you breathe out slowly lift yourself back to the starting position. If this is too difficult, simply lower your yourself down as far as you can to still be able to lift yourself up. Just when you feel as if you cannot do any more, try to fatigue the muscles further by dropping down onto your knees, keeping your hands under your shoulders and your arms straight, then try to knock out a few more.

2. MOUNTAIN CLIMBERS

In a similar position to push-ups start on your hands and toes, but with one leg straight and one leg with knee bent, so that one foot is just about under your waist. Quickly switch feet by keeping your hands in place and swapping the position of each leg. Alternate through this as many times as you can. If it is difficult, start in the same position, but walk the back leg in so that both feet are side by side under your waist, then take one foot at a time out so that both feet end up outstretched back in your push up position. Repeat as many times as you feel comfortable doing.

3. DIPS

Start with your hands on the front of a chair or bench and your legs outstretched. Slowly lower your upper body by bending your elbows ensuring your feet stay still. Keep your back nice and close to the bench and lower yourself down as far as is comfortable or until your shoulders are in line with your elbows. The closer your legs to the bench, the easier you’ll find it. So, just find – and work at – your level. If you can achieve 20 to 30 full dips with your legs outstretched, before you stop bring your feet in around 10 to 20 centimetres and try to knock out another 10 to fatigue your triceps.

4. SQUATS

Place your feet shoulder width apart, focus on pushing your bottom out behind you as far as you can, while focusing on a point ahead of you at around eye level. Try to push up through your heels, and avoid going up onto your toes. Repeat as many times as possible.

5. PLANK

Start in a similar position to your push-ups, or with your arms bent and resting on your elbows, try to hold a straight line from your shoulders through to your heels. Variations include grabbing your opposite bicep with your hand then switching, or raising one foot off the ground for five seconds and then switching feet. If you find this hurts your back, drop down onto your knees and try to lean forward slightly onto the front of your legs. This should still embrace your core while preventing soreness or an injury to your back.

You might also be interested in adding these core strength exercises to your workout.

 


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5 exercises you can do anywhere