Sure, we all want a bikini body like Giselle Bundchen's, Kate Upton's or Jessica Alba's, but who's got time to go to the gym everyday?
Lucky for us, getting ready for bikini season could be easy peasy thanks to a 15 minute at-home workout, courtesy of Jessie Pavelka, fitness and wellbeing expert and ambassador for Quorn, a healthy protein source for those to want to exercise and eat healthily.
Fit in this mix of body weight resistance and jump training exercises to do at home first thing in the morning, a few times a week to lose weight and tone your body.
Warm up with a dynamic stretching
Start with dynamic stretching to warm-up, which creates friction in the joints and warms up the muscles:
- Arm circles for 30seconds (rotating clockwise and then anticlockwise)
- Knee circles 30 seconds
- Ankle circles for 30seconds
- Wrist circles for 30 seconds
- Jogging on the spot for 30 seconds
Walk into the plank for one minute
This exercise works the shoulders, chest, arms, and core. Start in a standing position and hinge forwards until your hands are on the floor and supporting your weight.
Walk your hands until they are directly underneath your shoulders and your body is level. Ensure your shoulders, elbows and hands are in line.
Hold you position here for a moment, pulling in your abs and then walk your hands back towards your feet and hinge back up into standing position.
Half headstand into push up for two minutes
This exercise works your arms, shoulders and core. Start in a downward dog position, with your hands hip width apart, a metre away from your feet, also hip width apart. Lift your bottom in the air and push your hips back.
From here, lower your head towards the ground, holding your weight in your arms, and then push your elbows out and push up.
Walk your hands forward until you are in the triceps push up position, with your hands making a triangle shape on the floor. With your body level – don't let you bottom stick up in the air as you will not be working your abs - lower your chest to your hands and press back up.
Repeat as many times as you can within the two minutes. This is a body weight exercise so remember to control your weight, don't let it control you.
Side lunges with swiss ball for two minutes
This exercise works the glutes, quads, adductors, and core. Start with a swiss ball in front of you, with your feet wider than hip width, facing forwards, keeping your chest up.
Lunge to your left, bending your knee by 90 degrees and dropping your bottom into the move, use your hands to roll the swiss ball in the same direction. You should feel a stretch in your inner thigh.
Drive through the heel to push your body back into the middle position and repeat on the right side. Do as many reps as you can for two minutes. Keep the core tight and focus on form.
Ab crunches for two minutes
This exercise works your abdominal muscles. Lie on your back with your arms by your sides. Lift your legs up by 90 degrees and reach your arms up towards your toes.
Pulse upwards, trying to touch your toes with your fingers tips. Pulse seven times and on the eighth, hold your position at the top for a few seconds before returning your back down to the floor
Swiss ball rotations for two minutes
This exercise works your adductors, abdominals and obliques. Start lying flat on your back with a swiss ball between your feet, use your inner thigh muscles (adductors) to hold it in place.
Without swinging, or putting pressure on your lower back, lift your feet up, keeping your legs straight until your legs are at 90 degrees to your body.
From here, rotate your hips to the right, then to the left, then lower your legs and feet back down to the ground. Repeat for two minutes.
Cool down with these stretching exercises
Do 60 seconds of active recovery by jogging on the spot. Then, finish your workout with some static stretching to cool down:
- Standing hamstring stretch (hinge at the hips and try and touch your toes/the ground for 30 seconds
- Lunge forward and sink into a hip and calf stretch for 30 seconds
- Sun salutation for 30 seconds
- Hold the warrior pose for 30 seconds
- Jogging on the spot for 30 seconds
Will you be trying Jessie's workout at home? Tell us @handbagcom
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