FOR BULKING AND TONING
HERE’S HOW TO TONE ON YOUR OWN
If you don’t have access to a gym, fear not. Julia Buckley tells us there are strength training exercises you can easily do without weights or machines that’ll burn fat and build muscle mass.
The key to overall progress is making changes depending on how easy you find the exercises. She explains: “Beginners should do supported modifications, like press-ups with bent knees, but as that becomes easier, you can make things harder. Like a full press-up or a single arm press-up.”
30 jumping jacks
Jumping jacks are a great place to start because they get your blood pumping and your muscles warm. Start off with your feet shoulder width apart, then spread your arms and legs away from your body.
Stand with your feet a little wider than hip width apart, point your toes slightly outward and focus on a point ahead of you. Lower yourself with bent knees, then drive back up, pushing through your heels.
You need to look forward with your body completely vertical. Then step forward with one leg, lowering your hips until your knees are bent at a 90-degree angle. If you wobble, stop or slow it down.
To do press-ups properly, your shoulders should be over your wrists and your body should form a straight line. If you need to use your knees you can, then build your way up to full ones.
On your elbows and toes, form a straight line with your body and keep your abs nice and tight. Your aim is to keep your body straight and rigid the whole time, so you’re really working your core strength.
Burpees are a killer combination of squat, plank, jump, push-up and jumping jack all rolled into one and they’re a great way to end a work out. Just make sure you follow up with a stretching session.
“If you’ve got no equipment at hand, like resistance bands or weights, look for things you have at home, like bottles of water or even big luggage bags. You could pack them with anything you can find and lift, drag or pull them.” Dan Chapman