At Home Workouts without Equipment

1. UPPER BODY - CHATURANGA (YOGA PUSH UP OR LOW PLANK).

Strengthening arms, wrists, abs and upper back, this challenging yoga pose is both physically and mentally demanding.

How to do it:

Begin in the plank position with hands under elbows, elbows under shoulders and abdominals pulled in. Roll forward to toes, shifting the body forwards and lower down, bending the elbows to 90 degrees, upper arms parallel to the floor, while keeping your elbows by your side and without allowing the shoulders to round. Hold or “hover” for as long as you are able to.

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2. ARMS – TRICEP DIPS

This brilliant and very simple exercise utilises your bodyweight to strengthen and tone the upper arms. You can do this one on the floor or position yourself against the bottom stair at home for a deeper dip.

How to do it:

In a seated position with knees bent and feet hip width apart, put your hands behind yourself on either side of your hips. Lift your hips off the floor and bend your elbows to 90 degrees. Straighten your elbows and return to the starting position, repeating 15 to 20 times. If you’re doing this movement from the floor, you can increase difficulty by crossing one ankle over the opposite knee.

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3. CORE – OPPOSITE ARM AND LEG RAISES

This move is more difficult than it looks, requiring balance, core strength and coordination to complete the exercise. This movement is great for the core, abs, shoulders and calves as well as delivering a conditioning stretch for the entire body.

How to Do It

From all fours, with hands directly under shoulders, raise your right arm and reach forwards while stretching the left leg back. Hold for 5 seconds and repeat on the other side (one repetition). Repeat this 15 times.

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4. LEGS AND BUTT – LOW LUNGE HOVER

Strengthening the quads and glutes while boosting balance and coordination, this dynamic movement is a great workout for your legs and butt.

How to Do It

With your feet hip width apart step your right foot back and lower into a lunge stance with your left knee directly over your ankle. Bring your arms up and reach forward, moving the upper body forwards from the waist. Lift your right leg while simultaneously straightening the left without locking the knee. Hold for 3 breaths and return to the start position. Repeat on your other side, with a minimum of three reps on each side.

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5. FULL BODY – POWER BURPEE

Ramping up your heartrate with fast, explosive movement - the power burpee is an all in one exercise that strengthens the legs arms, chest, abs and glutes with a massive calorie burn. Perform these in quick succession for optimum results.

How to Do It

Drop into a push up burpee. Jump into squat position. Jump 6 inches into the air and drop again into squat position. Do an explosive jump as high as you can, pulling the knees in. Repeat.

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Want to stay fit at home? Then visit our At Home category for live workouts and expert advice.