Exercise Videos

MOTIVATION, INSPIRATION, INSTRUCTION

Beyond your training sessions

Total body dumbbell burpee

We all love to hate the burpee, but in this total body exercise the high intensity movement is slowed down by the addition of resistance (dumbbells) and two or more reps of several distinct exercises.

Stand at the top of your mat with feet wide. Squat down and place the dumbbells on the mat directly under your shoulders and with your palms facing inwards. Step or jump back into a high plank, your eyes forward of your hands and your feet wide on the mat. Perform one renegade row on each side then one knee-to-elbow tuck on each side, keeping your hips square to the floor. Step or jump back to a squat position, lifting your chest up and bringing the dumbbells to your shoulders. In one movement stand up and press overhead. Finish with a couple of squat-to-overhead-presses.

Remember to engage your core throughout and make the jump landings soft. Add or subtract each component to tailor the exercise to suit you.

High plank with shoulder tap

Holding a plank is not much fun… and not that beneficial when it comes to strengthening the deep core stabilising muscles we call on so much when performing other exercises or simply functioning in life. The deep core stabilisers respond to instability, so introducing movement into your plank is crucial.

Position your shoulders above your hands and draw your shoulder blades back and down. With your feet at least shoulder width apart and your core engaged, lift one leg at a time into a plank, keeping your eyes on the floor in front of your hands.

Shift your body slightly to the left and while maintaining hips square to the floor lift your right hand to tap your left shoulder. Place your hand back down and return to centre before repeating the sequence on the other side.

If you’re new to this type of exercise you could begin by tapping your wrists or elbows instead.

Glute-bridge with adductor squeezes

This exercise is a great way to activate the glute maximus, the largest of the three gluteal muscles and the one which plays a significant role in holding our body in an upright position.

Lie on your back with your head, neck, shoulders and arms relaxed and your feet hip distance apart. Your knees should be bent to the extent that your shins become vertical when you push up into your bridge. Hold a soft ball or a Pilates ring between your thighs, just above your knees and away from the joint.

Engage your core and tuck your pelvis then vertebra by vertebra peel your spine off the floor. Contract your glutes to drive your hips upwards, aiming for a straight line from your knees to your shoulders. Now, engaging your inner thigh muscles (adductors), squeeze the ball/Pilates ring between your knees and slowly release, repeating up to four times.

Vertebra by vertebra slowly return your back to the floor and relax your pelvis.

Stability-ball bridge with dumbbell tricep extensions

Combining two exercises into one means recruiting more muscles at the same time. This places more energy demand on your system (calorie consumption) and trains your body in a more functional way.

Move into the stability-ball bridge safely and slowly by sitting on the ball, engaging your core and walking your feet forwards until your head, neck and shoulders are supported. Be sure to rest your dumbbells on the top of your thighs as you go. Finally position your feet so that your shins are vertical.

Core still engaged, use your glutes to drive your hips upwards. Palms facing, extend your arms vertically and position your elbows above your shoulders – where they will remain throughout the exercise. Slowly lower the dumbbells, tracing an arc towards your shoulders, then drive the weights back to the start position.

Take this exercise down onto the floor if you don’t have access to a stability ball or want to focus solely on your triceps.

BOSU single-leg abdominal crunches

The BOSU is a great piece of equipment for core work as it provides support for your lower back and so encourages good technique.

Position yourself on the BOSU so that your lumbar spine naturally fits to its curve. Your core will start working straight away to hold you in this position, ensuring you never let your head and shoulders drop too low. Place your hands behind your ears and hold your elbows out to the side, your chest open.

Lifting one leg, extend it out straight and parallel to the floor. This is your start position. Increasing your core contraction, perform a “crunch” as you raise your chest towards your knee and your knee towards your chest. Complete an equal number of reps on both sides.

Extending and raising the leg creates instability but this exercise is still effective with both feet on the floor throughout.

Total body BOSU squat

This is an exercise that recruits multiple muscles and works to improve balance and stability. Not to be rushed, it demands precision and control.

Standing on a BOSU with your knees soft and your pelvis tucked, hold a pair of dumbbells in front of your shoulders, your palms facing your body. Begin by squatting to one side, using your outer thigh muscles to drive your knees out over your ankles. Centre your body between your feet.

Now engage your core and glutes as you push back up to standing. Find your balance on the BOSU before performing a single dumbbell Arnold press (overhead press with shoulder external rotation), returning the weights to your shoulders. Your next squat should take you to the other side.

If you don’t have access to a BOSU, squat down from the bottom step of your stairs and place a folded towel under your foot to create instability.

Bulgarian split squat with dumbbell bicep curls

This compound exercise works everything and will definitely raise your heart rate, making it a cardio burst too. Ideal if you’re tight for time.

With or without a step to elevate your back foot, position your feet so that at the bottom of your squat there is a 90° angle behind both knees, your front shin is vertical and your front thigh is parallel to the floor. Begin by drawing your shoulder blades back and down, opening up your chest, and engaging your core as you tuck your pelvis under – this will ensure your body remains in an upright position and your glutes are maximally recruited.

Lowering into the squat, perform a single dumbbell bicep curl. Drive through the front foot to return to the start position and lower your arms with control to your sides – be sure to take your arms through their full range of motion. Repeat the exercise with the same foot formation before switching to the other side.

If you don’t have access to weights of any form, make this a legs-only exercise.

Scissor abs

When the core is truly engaged and in control, the scissor abs exercise places little demand on your legs as they “float” through the movement.

Lie down with your feet flat on the floor, placing your hands behind your ears and holding your elbows out to the side, your chest open. Engage your core to raise your shoulders off the floor then lift your legs into a vertical position. Lower one leg, stopping before you feel your lower back wanting to lift off the floor – this is your start position.

Control the movement using your lower abdominal muscles and “float” your legs as if they were the blades of a pair of scissors – simultaneously raising one and lowering the other.

This exercise can be regressed by either crossing your arms over your chest, or by leaving your head and shoulders on the floor and your arms relaxed by your sides.

Workout to go

This 6-exercise workout is a bit like choosing from a menu. Pick one exercise from each “course” (there are six of them) and create a 6-exercise total body workout that fits you, the equipment you have available and where your energy levels are today.

Perform 6-12 reps of the total body exercises and the glute bridge exercises, 8-20 reps of the others.

Then 2 or 3 sets will make for a complete workout.

Having said that, this is just one way of doing it… use the video however you like!

HIIT at home

A total body high intensity interval training (HIIT) workout that requires very little space – enough space for a mat essentially – and no equipment besides.

Putting them together as follows will give you a 20-45min workout that raises your heart rate and challenges your whole body. And it can work perfectly if you’re training with a partner.

1. Select 4 or 5 of the exercises to make up your circuit

2. Perform the first exercise for 45-60s, recover for 30-60s while keeping your legs moving, then perform the second exercise and so on

Note: for the last 2 exercises in the video either spend half the time on one side and half on the other, or make each side a separate exercise in your circuit

3. Rest for 2mins after the last exercise in your circuit and then go again, completing 3 to 5 circuits

4. Share the fun with someone either by asking them to keep time for you, or have them mirror you by performing the exercise while you recover and vice verse

5. Don’t forget to warm-up beforehand and stretch afterwards!