Rugby by star Fleetwood’s twood’s exercise routine tine
Vicky Fleetwood, the England and Saracens ens rugby player and former full-time personal nal trainer, suggests a full-body routine that t will help you stay fit while confined to home
How to perform
Similar to a split squat, but elevate your rear foot on either a settee or chair.
Front leg should be about 50cm away from chair.
Lower your body so that your front leg is at 90 degrees.
Drive back up through front foot to start position.
Technique tips
Keep hips square and torso upright. Make sure knee stays in line with foot.
How many 10-15 reps on each leg, 3-4 sets in circuit style with the other exercises. Main muscle groups used Glutes, quads, hamstrings.
Down dog press-up How to perform
Hands shoulder-width apart in regular press-up position.
Walk feet in, push hips up keeping
legs straight so your body forms an inverted V.
Bend arms and lower head right down towards the floor and scoop through into regular press-up position.
Push back up so arms are straight and body is back to start position. Technique tips
Keep elbows tucked and legs straight.
Keep hips high until you scoop through into regular press-up.
How many 8-10 reps, 3-4 sets in circuit style with other exercises. Main muscle groups used Triceps, chest, shoulders.
Single leg hamstring bridge How to perform
Lie on back on floor with one heel on sofa/chair.
Knee should be bent on working leg, other leg in air.
Press heel into chair and raise hips off the floor so that shoulder, hip and knee are in line.
Lower to start position.
Technique tips
Keep hips square.
Do not go so high that you feel it in your back. How many 10-15 reps each leg, 3-4 sets in circuit style with other exercises. Main muscle groups used Glutes, hamstrings.
Curtsy lunge (use a towel on a slippery floor) How to perform
Start with feet hip-width apart with a towel under one foot.
Slide the foot with the towel underneath backward and round behind your opposite foot in almost a semi-circle.
Bend front knee until back knee is almost touching floor, and then slide foot with towel back to start position.
Technique tips
Keep torso upright.
Stay as square as possible.
How many 10-15 reps each side, 3-4 sets in circuit style with other exercises. Main muscle groups used Glutes, quads.
Side plank crunch How to perform
Start on side with one leg on top of the other.
Push up on to elbow of arm on the floor. Keep opposite hand by your head and bring knee of top leg up towards it Lower leg back down to start position.
Technique tips
Keep ankles, knees, hips and shoulders in line at the start position.
Make sure there is space between the floor and bottom hip.
How many 10 reps each side, 3-4 sets in circuit style with other exercises. Main muscle groups used Obliques, shoulders.
Burpee How to perform
Stand with feet shoulder-width apart.
Bend at hips and knees to lower yourself into a squat.
Place hands on the floor and jump feet backwards behind you into a plank position.
Drop weight down through arms to the floor.
Press back up and jump feet in towards hands.
Stand up to start position.
Technique tips
Keep elbows and knees soft so you do not jar your joints.
Jump wider when coming back up – you will find it easier.
How many 10-15 reps, 3-4 sets in circuit style with other exercises. Main muscle groups used Chest, triceps, core, glutes, hamstrings, calves.
Sliding knee tucks (use a towel on a slippery floor) How to perform
Start with hands shoulder-width apart on the floor in a high plank position.
Place a towel underneath your feet.
Keeping your core tight, and back flat, pull feet in and tuck knees towards chest.
Brace core tight and slide feet backwards to start position.
Technique tips
Stay strong through arms and shoulders.
Keep legs together.
How many 10-15 reps, 3-4 sets in circuit style with other exercises. Main muscle groups used Shoulders, core.