“It’s all about the small steps. There are so many little changes you can do straight away,” says Grady. “It doesn’t have to be really full on, especially if there’s mobility issues.”
Full body workout
40 seconds of work → 20 seconds of rest x 2
Jumping jacks
Targets: whole body, cardio
Top tips: Throw arms up and legs out, then bounce them back together as fast as you can.
Reverse lunge
Targets: glutes, quads, hamstrings
Top tips: Make sure your range and form are good each rep. If momentum is taking over, you won’t get what you need out of it. You can add extra weight to make it more challenging – try a tin of beans or two.
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Push-up
Targets: chest, triceps and deltoids
Top tips: Don’t collapse to the floor. You can start on your knees, and as you progress go to your toes and go lower to the floor on each push-up.
Squats
Targets: quads, glutes, hamstrings
Top tips: For the correct posture, brace your abs, and make sure you have no pain in your lower back. Add weight as you progress, for example a bag of flour.
Plank to push-up
Targets: core, triceps and chest
Top tips: Keep a flat back by holding your tummy up and your body weight over your hips. You can use a mirror or film yourself on your phone to check your form.
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Mountain climbers
Targets: core, shoulders, legs, cardio
Tips: You can start slowly and ramp up by jumping when you change foot.
Sofa bean-lift
Grab a couple of tins of beans and get stuck in to work out your arms.
Tricep dips on the sofa
A perfect way to make use of what you’ve got.
Sofa squats
Don’t put the flour away just yet!
Read more:
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Top tips away from the workout
Sleep
7-9 hours a night can make a big difference, and is a great focus to help your fitness.
Listen to your body
Rest when you’re feeling fatigued.
Stay active
Try taking the stairs rather than a lift, or stretch after being seated for long periods of time.
Hydration
We need a lot of water for normal brain function – aim for 2-3 litres a day.
Limit processed food and sugar
This improves energy levels and supports weight management.
Stress management
Taking a bit of time for exercise, even just a walk around the block, is beneficial. Celebrate small wins to maintain your motivation.
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