BY HANNAH MERAKI
Summer is upon us and you may still want to get in shape before you travel, or more importantly get in shape for yourself and your health. So if you haven’t got much time to go to the gym and don’t really know where to start then this workout has you covered. This “no equipment, full body workout” will get you going and has a bit more focus on the core and back of the legs, which for most are quite weak due to a lot of sitting and inactivity. It will only take you 18 minutes, so why not try it! It’s for all levels as you can make it a bit easier or harder with the suggestions below. Do each exercise for 1 minute then straight away go onto the next. After you complete all 5, take a one-minute rest. Complete at least 3 rounds of this. LET’S GO!
1. No Jump Burpee
No one likes burpees so taking out the jumps makes it more palatable, but don’t underestimate it though, it will still get your heart going. Simply reach up to the ceiling with your arms, then reach to the floor and place your hands down. Step both legs out into a plank position, then step both legs back in, stand up, and reach for the ceiling again. Repeat for 1 minute.
2. Up & Down
The Stores Do exactly as it says! Easy: Walk up and down the stairs. Hard: Run up and down the stairs. No stairs? March or jog on the spot. Repeat for 1 minute.
3. Plank
Ideally, your shoulders should be over your hands, and legs straight with hips that are not too high or low. Easy: Bring your knees to the floor or even under your hips so you are in a box shape. Hard: Legs straight and have a slight ‘tuck’ in the pelvis to engage your obliques more. Hold for 1 minute.
4. Reverse Lunge
Stand on the spot then step one leg behind you, bend both knees as you do so into a lunge. Then bring that leg back to center and do on the other side. Repeat for 1 minute, alternating legs each time.
5. Reach For Your Toes
Lie on your back with your legs reaching to the ceiling as straight as you can. Reach your arms and upper body upwards towards your feet. Keep shoulders off the floor the whole time, creating a pulse action as you reach up and lower slightly. Repeat for 1 minute. Take a one-minute rest, then repeat the circuit again. Remember to have a light stretch before and after to prepare the body for movement and to release any tension from working out.
Enjoy! You can reach Hannah at either her Instagram or website below. If you have any questions about the workout, she’ll be more than happy to help!
Instagram: @hannahmeraki
Website: www.MerakiMovement.org
