Looking to keep fit from home? Try this quick weights-free workout from Ex Belt ambassador and personal trainer Cornel Chin.
1a. Lunge
Reps: 15 each leg
Rest: 10 secs, then onto 1b
Main muscles: quads, glutes, hamstrings, calves
- Stand tall, with shoulders pinned back.
- Take a big step forward and bend at both knees – until your back knee almost touches the floor.
- Drive through the heel of your front foot to return to standing.
- Repeat on the opposite leg.
1b. Pike Press-Up
Reps: 15
Rest: 10 secs, then onto 1c
Main muscles: delts, triceps, back, core
- Start in a press-up position, keeping your arms straight and your hands shoulder-width apart.
- Lift your hips up so that your body forms an upside-down ‘V’, keeping your legs and arms as straight as possible.
- Bend your elbows and lower your upper body until the top of your head almost touches the floor – you should really feel this in your shoulders.
- Return to the starting position and repeat.
1c. Russian Twist
Reps: 15
Rest: 10 secs, then onto 1d
Main muscles: abs
- Sit on the floor with your knees bent and feet together, lifted a few inches off the floor.
- With your back at a 45-degree angle to the floor, twist your torso and tap the floor to one side of your hips.
- Reverse the movement and tap the other side.
- Slow and steady is best. The slower the twist, the greater the effect on your abs.
1d. Static V-Sit
Reps: 30-50 secs
Rest: 60-90 secs, then return to 1a
Sets: Complete 3-5 rounds in total
Main muscles: abs, lower back
- Lie on your back with your arms and legs outstretched.
- Raise your hands and feet just above the floor.
- Bring your arms and legs up to form a ‘V’ shape.
- Hold this position for 30-50 secs.
FINISHER: Arm Step-Up
Reps: 15 each arm
Rest: 60 secs
Sets: 3-4
Main muscles: delts, pecs, triceps, core
- Assume a press-up position at the foot of your stairs or another form of raised platform.
- Keeping your arms straight, lift your right hand onto the bottom step.
- Follow up with your left hand.
- Step back down to the starting position with your right hand, followed by your left, while maintaining stability and balance.
- Continue in this alternating up/down pattern, but change the leading hand with each sequence.
OPTIONAL EXTRAS (with Ex Belt)
Ex Belt Overhead Lunge
Reps: 10
Rest: 60 secs
Sets: 3-4
Main muscles: quads, glutes, hamstrings, calves, delts
- Place and adjust the Ex Belt around your waist to your comfort.
- Position your hands through each Ex Band.
- Stand with your hands at shoulder level and your feet hip-width apart.
- Step your right leg forward and slowly lower your body until your left (back) knee is a few inches off the floor and bent at least 90 degrees.
- At the same time, press both arms above your head.
- Return to the starting position and repeat on the other side.
Ex Belt Press-Up
Reps: 10-15
Rest: 60 secs
Sets: 3-4
Main muscles: delts, pecs, triceps, core
- Place and adjust the Ex Belt around your waist to your comfort.
- Position your hands through each Ex Band.
- With your hands shoulder-width apart, keep your feet flexed at hip-distance and tighten your core.
- Bend your elbows – keeping them tucked close to your sides – until your chest reaches the floor, then push back up.
Cornel Chin is a personal trainer with almost three decades of experience as a fitness professional.
Visit exbelt.co.uk and use code CC10 to receive 10% off.