Outdoor exercise has so many benefits, but there are some days when the weather really doesn’t play along. We asked Adventure Boot Camp qualified personal trainer Anita van der Meulen to share the best moves to take inside so you get to stay on top of your #gains.
Modified Push-Ups
Start lying on your stomach with your hands next to your chest. Now straighten your arms and let your body follow so that you form a straight line from your shoulders to your hips and knees. Engage your core by pulling your belly button in towards your spine. Keep your body in this position, bend your elbows and lower your body down towards the floor, then push back up. This is 1 rep; repeat 10-15 times.
Works: Chest, shoulders and triceps.
Tip: Standing push-ups on the kitchen counter could also be a great way of getting your arm exercises in whilst waiting for the kettle to boil or the microwave to ping.
READ MORE: This Is The One Move You Need For Stronger, Leaner Legs
Mountain Climbers
Start in a high plank position, with your hand directly below your shoulders and your body in a straight line from the shoulders to the hips and ankles. Engage your core by pulling your belly button in towards your spine. Bring your left knee in towards your midsection; take it back to the start, then bring in your right knee, alternating between the two legs. Do 10-15 per leg.
Works: Core muscles (abs!), plus back, hips and shoulders.
Stationary Sprints
Begin in the standing position. Engage your core by pulling your belly button in towards your spine. Raise and lower one knee at a time as if you are running. Alternate legs and go as fast as you can. Do this for 30-45 seconds.
Works: legs (and elevates heart rate).
READ MORE: The Best Move To Ensure Your Bladder Never Leaks Again
2 Pulse Squat Jump
Start with your feet a little wider than hip distance with feet pointing out. Keeping your tummy tight, chest proud, squat down so that your legs are parallel with the floor. Squeeze your glutes, pulse twice, small movement. Now jump up in the air using your arms to drive you as high as you can. Landing softly back into the squat position. This is 1 rep, now repeat 10 – 15 times
Works: Quads and glutes (and elevates heart rate).
Bicycle Crunches
Lie face-up and place your fingers gently behind your head to support your neck. Engage your core by pulling your belly button in towards your spine. Push the small of your back into the floor. Lift your shoulders off the floor and pull your knees towards your chest. Rotate to the right, bringing your left elbow to your right knee as you extend the other leg so it’s parallel to the floor (foot shouldn’t touch the floor). Switch sides, bringing the right elbow to the left knee. Keep rotating. Do 10-15 per leg.
Works: Abs.
READ MORE: “This Is The Only Thing That Gets Me Through An Early-Morning Winter Workout”
Ready To Transform Your Body – And Your Life?
Join women of all ages and fitness levels across SA as they take on the Adventure Boot Camp 12-Week #MYJOURNEYTOSUMMER programme. It’s cheap, flexible, includes access to a dietician for nutritional advice, and much more. Also, it starts on 24 September! Keen to give it a bash? Check out the Adventure Boot Camp website for details and to sign up – and let them know you heard about them from Women’s Health. You’re welcome.
