Fitness trends come and go, but not all workouts are created equal. No one appreciates this more than fitness gurus and coaches Malcolm and Rebecca, who know which exercises target key muscles, keep your bones healthy as you age, and improve your heart health. Each exercise can be done at home, and most require minimal equipment. And don’t worry — only one of them is a burpee.
The best stretch
This movement works the hamstrings, glutes, hips, and thoracic (middle) spine. I incorporate it into the warm-up of workouts to prepare the body for the work ahead. Starting in a plank position, bring your right foot to the outside of your right hand (if needed, drop your left knee to the mat for stability). Raise your right arm above your right shoulder, rotate through your spine, and follow your hand with your gaze. Return to the plank position and repeat on your left side.
Burpee
Burpees are an efficient full-body move that elevates your heart rate and improves heart health. Start in a squat position, with your back straight and feet shoulder-width apart. Place your hands on the floor by your feet and jump your feet back into a push-up position. Do one push-up, then jump your feet back to the starting position. Stand up and jump into the air, landing in a squat position. Aim for 10-20 reps in a minute.
Dead Bug
This exercise engages and stabilises the core. Start by lying on your back, with your knees bent and feet flat on the floor. Lift your arms above your shoulders, with your fists facing each other. Raise your legs above your hips, bending your knees at a 90-degree angle. Exhale as you lower one leg, straightening it as you do, while simultaneously lowering the opposite arm behind your head. Inhale and bring them back to the starting position, then repeat with the other arm and leg.
Push-Up
Get on all fours, with your hands in line with your shoulders but slightly wider. Keep your elbows slightly bent and extend your legs so you're balanced on your hands and toes, with feet hip-width apart. Lower your body and think about “gripping” the floor as you push up. Beginners can keep their knees on the ground for more support. If you're experienced, add a resistance band around your thighs.
Romanian Deadlift
A good exercise for stiff hips, inactive glutes, and the lower back. Stand with your feet hip-width apart and a dumbbell in each hand. Rest them on the top of your thighs and sit back as if you're trying to touch a wall behind you with your bottom. Slide the weights down your legs, keeping your lower back neutral and bending your knees slightly until you feel your hamstrings tighten. When your hamstrings hit full stretch, exhale and drive your hips forward to stand tall again.
Squat
Squats target the hamstrings, core, quads, glutes, and lower back. Stand with your feet shoulder-width apart, toes pointed slightly outwards. Keep your chest up, back straight, and core tight. Hinge back and lower your body as if you're sitting into a chair until your thighs are parallel to the floor. Keep your knees in line with your toes and push through your heels to return to the starting position. Beginners can use a chair to guide the squat.
Hip Thrust
This is great for activating the glutes. Position your back against an elevated surface such as a bench or a sofa, with your knees bent and feet shoulder-width apart, flat on the ground. The bench should sit just below your shoulder blades. Rest your elbows on the bench. With your chin tucked, push through your heels until your thighs are parallel to the floor, forming a 90-degree angle with your legs. Squeeze your glutes at the top, then return to the start. If you're a beginner, aim for three sets of twelve.