These last few weeks, the weather has been absolutely rubbish – is it even summer? PLUS the Gym is closed for the “Christmas shut down period” so I’ve had to resort to training in my lounge room. This is not my ideal training location as I like to keep relaxation and fitness separate, not to mention, I also love to get some fresh air or workout at the gym with a friend. However, seeing that I need to workout even when things don’t go according to plan, I shoved the couch out the way and got to work!

Working out at home is awesome if you don’t have a lot of time to go to the gym or if the weather is a bit dodgy. Body weight exercises are just as good as training with equipment and a hell of a lot better than not working out at all. Sometimes we use bad weather or lack of time etc. as an excuse to avoid training and ultimately trick ourselves in to being lazy - but I promise that if you just find the time and energy, you’re going to feel amazing, even if it’s only 20 minutes.

Remember: Sweat. Move. Smile.

This workout doesn’t require much space or time - perfect 🙂 I recommend using a yoga mat if you have wooden floors to give you some more grip and padding.

Jumping Lunges

Start with your feet shoulder width apart, step your left leg forward keeping your toes pointed forward and lower down into the lunge position. As your right knee drops towards the ground and your right foot comes onto its toes, your left thigh should be parallel to the floor. Just before your right knee touches the ground, push off your left (front) foot and jump up as you switch your legs landing with your right foot in front and left foot behind. Make this movement continuous.

10 Single Leg Sit ups (each leg)

Start by lying on your back. Lift your left leg up as high as you can (it helps to bend your knee slightly if you lack flexibility). Raise your right leg an inch off the ground and hold it there. Now place your hands behind your head or on your temple, this is the starting position. Breath out and crunch up by curling and keeping your ABS tight while simultaneously reaching up with your right hand and touching the inside of your left shoe. Lower yourself down slowly back into the starting position and bring your hand back to your head. Repeat.

10 Donkey Kicks (each leg)

Start on your hands and knees. Lift your left knee slightly off the ground and kick your left leg back behind you towards the ceiling. Lower your leg back to the starting position repeat 10 times and then swap legs.

20 Mountain Climbers

Start in a pushup position by placing your hands directly under your chest, shoulder width apart with straight arms. Lift your right foot off the floor and raise your knee to your chest. Return your foot back to the starting position and repeat with your left leg. Try to keep your hips in the same position throughout the movement.

1minute Plank

Kneel down and place your forearms on the floor and step your feet back onto your toes. Your body should form a straight line from shoulders to ankles. Activate the core and don’t let your body drop or raise at the hips. Hold for 1min.

So guys, give it a go and let me know how it feels!

#TheHarperMovement

Article by Mon – M.B Harper

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