Try these five simple, yet effective, exercises for a whole-body burn. Best bit? You can do these moves anywhere you’ve got access to a chair (yes, the park bench counts).
Perform each exercise one after the other and complete three laps. It’s so simple, all you need is a chair.
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1. Single-leg glute bridge
20 reps – 10 each side – per lap.
Lie flat on your back. Bend your right knee and position your foot firmly on the floor, extending your left leg directly in front of you or to the ceiling, ensuring your spine is in a neutral position. Allow your arms to rest by your sides. This is your starting position.
Inhale. Exhale. Gently draw your ribs to your hips to engage your core. Press your right heel into the floor, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Inhale. Lower your pelvis to return to the starting position. Complete 10 repetitions on the same side before switching sides.
2. Incline mountain climber
Continue alternating between right and left for 30 repetitions. Maintain control of your breathing throughout the exercise.
Place a chair in front of you. Place both hands on the chair shoulder-width apart and keep both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg to return to the starting position.
Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg to return to the starting position.
3. Incline push-up
Repeat for 15 repetitions per lap.
Place both hands on a chair slightly further than shoulder-width apart and stand with your feet together on the floor.
Inhale and brace your core. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form 90-degree angles.
Exhale and push through your chest and extend your elbows to lift your body back into the starting position. Ensure you’re pressing away from the chair as much as possible. You should feel tension in your triceps and shoulders throughout the exercise.
Repeat for 20 repetitions, 10 on each side, per lap
Place a chair in front of you.
Plant your left foot on the chair and right foot on the floor, ensuring that they’re hip-width apart. This is your starting position.
Inhale. Exhale, gently draw your pubic bone to your belly button (engage pelvic floor). As you push through the heel of your left foot to stand up on the chair, keep your right leg extended beneath your hips. You should feel the weight through your left quads and glutes. Inhale as you lower your right foot back to the floor with control.
5. Skater lunge (curtsy lunge)
Alternate between sides for the 20 repetitions.
Plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Inhale. Take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to about 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Exhale and extend both knees, transferring your weight completely on to your right foot. Step your left foot forwards to return to the starting position. You should feel tension in your hamstrings, quadriceps and glutes throughout this movement.
For more tips and inspiration from Kayla Itsines, visit sweat.com