Leg's and Core exercises you can perform at home.

Hi all,

Mark here form Alltone  group personal training studio and BNG Boot Camp Greensborough.

Winter has finally set in and staying motivating can be a challenge for some over the coming months.  Getting up early and heading out for a run or to the gym becomes a real struggle. So I thought I would put together a few exercises which target the lower body and core muscles. They can be performed easily in the comfort of your own home and will only take 10-15 minute's to complete.  If you have never performed the exercises below, have a serious medical condition, injuries or any other health issue then I highly recommend seeking advice from a medical professional before commencing any exercise program.  Enjoy! 

SQUAT 

 3 SETS 

10 REPETITIONS 

30 SECONDS REST BETWEEN SETS

INSTRUCTIONS: 

Stand with your feet a little wider than shoulder width apart and your toes slightly turned out. Have your arm directly out in front of you parallel to the floor. Keep your abdominal muscles tight, begin by pushing your hips back and bending at the knees. (Similar to sitting back onto a chair.) Keep the weight in your heels. While squatting, keep your knees tracking in line with your feet. Ideally you want to lower yourself so your hip joint is slightly lower than your knees. Push up through the heels extending your knees and hips until you are back to a standing position.  

 Tip: Keep your chest high while performing the squat. Knees should not pass the toes.   

Reduce the rest between sets to 30 sec to increase the intensity.  

BIRD DOG 

3 SETS 

16 REPETITONS  

1 MIN REST BETWEEN SETS 

INSTRUCTIONS: 

Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight.  Raise your right arm and reach it forward until it’s in line with your torso. As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso, hold for 1 second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg.  

PLANK 

3 SETS 

MAX HOLD  

30 - 45 SEC REST BETWEEN SETS 

INSTRUCTIONS: 

Resting on your forearms, lift your body into a straight line. Feet should be hip width apart and arm bent at 90 degrees with elbows directly beneath your shoulders. Activate your core muscles by pulling your belly button in towards your spine and squeeze your glutes.  Hold this position for as long as you can. This is one set. 

Tip: Avoid sagging or elevating your hips throughout the exercise. If you have not performed this exercise before, you can start by resting both knees on the floor.  

MOUNTAIN CLIMBERS 

3 SETS 

MAX REPETITIONS   

30 SEC REST BETWEEN SETS 

INSTRUCTIONS: 

Commence in a plank position on your hands. Ensure your hands are directly beneath your shoulders and feet are hip width apart. Step your left knee in towards your left elbow. Do not let your left foot touch the ground, then step the left foot back out into a plank position. Repeat on the right hand side. Do as many as possible.  

Tip: Avoid lifting your hips in the air, keep your abdominal muscles tight.  

So there you go, I hope that was helpful. Perform this 3 times per week with 2 additional days of 30min cardiovascular exercise like swimming, jogging or cycling . If you require further help or would like information on a more advanced exercise program feel free to contact me. At Alltone Fitness we offer personal training, small group personal training, boot camp and yoga in the Greenborough, Bundoora, Watsonia and Mill Park area. For more info get in touch at info@alltonefitness.com.au or head to our website www.alltonefitness.com.au

Stay Warm  

Mark