Your Do Anywhere Workout
UAE PT Derryn Brown (www.derrynbrown.com) has created a full-body workout just for us – with no equipment needed!
This is a no-excuses workout that you can do anywhere. Complete 5 rounds of each exercise before moving onto the next one, resting 20 seconds between each round.
WARM UP
Do skipping, jogging on the spot, butt kicks and high knees for 10 minutes. Then move onto some mobility work, along with some dynamic stretches for another 10 minutes.
1 PUSH UPS Get into a plank position on your hands and toes (the closer the feet, the tougher it is). Lower into a push up. SWEAT IT: Do this for 30 seconds and hold at the top in the plank for 30 seconds.
2 SQUATS Stand feet hip-width apart, arms by sides. Squat, while keeping your back straight. Contract abs as you lower and squeeze the glutes as you rise. Finish with a jump. SWEAT IT: Do this for 30 sec and hold at the bottom of the squat for 30 sec.
3 TRICEP DIPS Position yourself on a step with hands close together behind your back, feet together and toes raised. Dip your body and come back up again. SWEAT IT: Do this for 30 seconds and hold at the top for 30 seconds.
4 AB CRUNCHES Lie on your back, feet together and heels on the ground, place your hands by your ears, crunch upwards keeping your head facing the ceiling. SWEAT IT: Do this for 30 seconds and then hold in the contraction phase for 30 seconds.
5 BURPEES Stand with feet together and hands overhead, jump up, then squat and touch the floor. Now shoot legs back into a plank, squat back in, stand and hop. SWEAT IT: Do this for 30 seconds and then hold in the plank for 30 seconds.
6 LUNGE AND SQUAT From standing, jump up and into a lunge. Jump once more and land in a lunge with the opposite leg in front. Now sit with back against the wall and knees bent at 90 degrees. Keep arms by sides. SWEAT IT: Do the lunge for 30 secs and wall sit for 30 secs.
7 MOUNTAIN CLIMBERS Begin in a plank position on hands and feet. Alternate bringing knees up towards chest in a rapid motion. SWEAT IT: Do this for 30 seconds and then hold in the plank for 30 seconds.
Finish with your favourite cool down exercises for 5 minutes.
With thanks to
Trainer Derryn Brown www.derrynbrown.com and www.derrynbrownfitness.com Photographer Mario Guarneros (http://www.facebook.com/MarioGuarnerosPhotography) Shot on location at Evolve Gym (http://www.facebook.com/EvolveUAE?fref=ts). Make-up Nancy Maglunob (nanz.maglunob@yahoo.com). Clothing Lorna Jane Dubai (http://www.facebook.com/LornaJaneDubai?fref=ts)
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