There might be a basic gym near nan’s but you’ll still get a good workout with these moves!
Barbell hip bridge
Do: 20 reps Targets: Glutes
(a) Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench.
(b) Drive through your feet, pushing up your hips. Squeezing your glutes, extend as high as possible. Hold the position for 5 secs then slowly lower.
Loaded dead bug
Do: 10 per leg Targets: Abs
(a) Holding a 6kg dumbbell, lie on your back with your arms up and legs raised and bent at 90 degrees.
(b) Slowly lower your arms behind you as you extend your left leg out in front on the exhale, then gently return to the starting position and repeat, this time extending the right leg. Lower the weight if your back arches off the floor.
Forward and backward lunge
Do: 10 reps per leg Targets: Glutes, quads, hamstrings
(a) Holding a dumbbell in each hand, step forwards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to return back to the starting position.
(b) Repeat, but step behind into a backwards lunge. That’s 1 rep.
Do: 10 reps Targets: Abs, shoulders
(a) With a dumbbell in each hand, start in a plank, keeping your pelvis stable. Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats. End with your fist by your hip, then lower the dumbbell back to the floor.
(b) Repeat on the other side, then do a push-up.
Single-leg Romanian dead lift
Do: 10 reps per leg
Targets: Core, hamstrings
(a) Holding a dumbbell in your right hand, balance on your left leg, keeping the knee slightly bent and your back straight.
(b) Hinge forwards at the hips, swinging your right leg up and back, keeping the right arm straight so the dumbbell is directly in front of the left leg. Hold for 3 secs then return to the starting position.
Kneeling shoulder press
Do: 10 reps on each side Targets: Shoulders, triceps
(a) Kneel on your left knee, holding a dumbbell in each hand in front of your shoulders, with your palms facing each other. Tuck your pelvis under and keep your core tight.
(b) Push the dumbbells overhead, turning the wrists so the palms face forwards. Reverse to starting position.
Floor dumbbell press into fly
Do: 10 reps Targets: Chest, triceps, shoulders
(a) Lie on your back with your arms skywards, palms facing forwards with a dumbbell in each hand. Bend your elbows to the floor, then press back up.
(b) Turn the dumbbells so your palms are facing each other, then lower the weights out wide without touching the floor. Reverse to finish the rep.
Do: 20 reps Targets: Hip flexors, quads, lats, calves, glutes, hamstrings
(a) Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, with your elbows pointing down.
(b) Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s 1 rep done!