Lots of gain for not too much pain with this winter workout. Easy to do at home or in your chambers — door closed please!! And no lycra required!!
For anyone wishing to start a new fitness regime, it is important to find exercises that you enjoy doing. While there’s some truth in the adage “no pain, no gain”, the average person has a lot to gain simply by moving and strengthening their body in a way that feels good.
“As a target, do something that elevates your heart rate for 30 minutes or so, while choosing exercises that work a range of muscle groups — upper body, lower body, core — with varied movement patterns,” says our personal trainer, Rebecca.
You might not be familiar with all the exercises here, but together they’ll help build total body strength while improving your range of motion (i.e. how far you can move or stretch a joint or muscle). Aim to complete three sets of each exercise, with 60 to 90 seconds’ rest between sets.
Training at home? Choose a weight that feels challenging but not so difficult that you struggle to finish 10 repetitions. If unsure, start with a 2kg dumbbell or kettlebell and work up. For the “farmer’s carry” below, choose a weight slightly heavier than a regular bag of shopping, which, in my case, includes a couple of vinos!
These exercises are generally suitable for healthy people of all ages. But if you are elderly, injured or experiencing pain, always speak to a professional before lifting weights. The correct body positions are vital — and a personal trainer at a gym can guide you if in doubt.
Goblet squat
Strengthens quads, glutes, and core. Stand with feet a little wider than hips, holding a single dumbbell or kettlebell in both hands, close to your chest. Keeping your back straight and chest upright, bend at the knees into a squat, then push back up. Do 10 to 15 squats.
Dead bug
This works your core. Lie on your back, arms outstretched vertically, knees up, legs bent. Extend and lower each leg in turn, keeping your back pushed flat against the floor. Do four to six extensions on each side. To enhance, lower the opposing arm behind your head as well.
Suitcase deadlift
A great full-body exercise. Lift the weight from beside your feet with a straight arm, like it’s a suitcase. With shoulders level, feet shoulder-width apart, back straight, chin up, drop your hips, push your bottom out and squeeze your stomach muscles as you bend your knees. Do eight to 12 on each side.
Superman hold
Any well-rounded plan should include back-strengthening exercises. Lie on your front, arms reaching out in front. Squeeze your bottom as you raise your arms, legs, and the top of your chest. Keep your head facing down. Hold for a second, then lower slowly. Don’t rush. Do 10–12.
Single-arm farmer’s carry
Great for improving grip strength and will get your heart pumping. With one hand, hold a kettlebell or dumbbell. Keep your back straight and a small gap under your armpit, with shoulders down to stop the weight swinging. Walk for up to 30 metres, switch arms, then repeat.
Floor press
Works the chest, shoulders, and triceps. Lie on your back with knees bent. Holding a dumbbell or kettlebell in each hand, arms bent and slanted at roughly 45 degrees from the body, press both weights upwards from your chest and lower to the same position. Do eight to 12 presses.