Upper Body Reshape
This cardio-toning mix elevates heart rate and shapes muscles
Stand facing a wall, slightly more than an arm’s length away. Lean forward and place your hands on the wall so that your arms are parallel to the floor, shoulder-width apart. Bend your elbows and bring your chest forward until your forehead nearly touches the wall. Hover for a count of three, then slowly return to the start.
Sit on a chair, holding a 1 kg or 2 kg dumbbell. With your legs apart, lean your torso forward and rest your right elbow on your right inner thigh. Curl the dumbbell towards your chest, keeping your elbow still and hold for a count of three. Slowly lower, repeat for 30 secs, then switch sides.
Place two chairs 1 m apart, and lay a broomstick across the seats. Sit on the floor between the chairs. Bend your knees with feet flat on the floor, grabbing the stick firmly with your hands shoulder-width apart. Lean back to feel a stretch in your upper back and shoulders and a strong contraction in your abs, then pull your upper body towards the stick. Hold for three, then slowly lower (the broom should remain steady.)
ONE ARM PUSH-UPS
Lie on your right side on a mat, with your right elbow under your shoulder. Place your left hand on the floor, next to your other hand. Switch weight to your left hand as you reach your right arm around the front of your chest, to hold your left shoulder. Now bend your left arm, bringing your right shoulder to the ground. Hold for a count of three and return to starting position. After 30 secs, switch sides.
BENCH STEP-UPS Stand facing a bench, step board or lower stair tread. Quickly step up with your right foot then your left, then step down with your right foot, followed by your left. Repeat, moving comfortably as fast as you can. After 30 secs, switch legs.
HIGH KNEE LIFTS Jog in place, bringing each knee up until your thigh is parallel with the floor.
FOOT DRILL Stand with feet shoulder-width apart. Run in place as fast as you can. Take the odd 10-sec break to jog if needed.
WALL SLIDES Stand with your back a few centimetres from a wall. Raise both arms, then bend arms so your elbows are bent below the shoulder. Push arms into the wall, and slowly slide your hands up above your head, until you feel a stretch in your shoulders. Keep your back flat.
Tip: This is such a simple workout to fit in every morning: Just set your alarm 10 mins earlier! Bonus: You’ll boost your metabolism for hours afterwards.
TIP: You can use a plastic bottle instead of a dumbbell.