FIT IN 20 Program 4

Move Well Physiotherapy FIT IN 20

 PROGRAM 4

No gym required & no equipment required!

1. SQUATS x 20 reps

2. PLANK LIFT x 20 reps

3. TRICEP DIP x 20 reps

4. UP & DOWNS x 20 reps

5. GLUTE BRIDGE & SPLIT LUNGES – x 10 reps each

Repeat as many rounds as you can in 20 minutes!

 

1.  Squats

Squats are a perfect exercise to work on quads, glutes and hamstrings. As you lower your body down your deep core muscles will be activated to ensure that your back is kept straight throughout the exercise. Start by keeping your feet shoulder-width apart, keeping back straight, lower your body down as if you were sitting on a chair. To ensure you have correct alignment and reduce the risk of injury,rely on your hips as you sit back,making sure that your knees are tracking over your ankles and your heels are firmly planted. Pause in this position then stand up.

DO 20 REPS

squats

 

2. Plank Lift

Start in a full plank position. Keeping your body straight. Lift your buttocks to the ceiling and then lower your body again without touching the ground.

DO 20 REPS

plank lift

 

3. Body Weight Tricep Dip

Start by sitting on the ground with your hands close to your body and hands facing forwards. Keep your heels flat on the ground. When ready lift your buttocks up off of the ground. Bend your arms to nearly 90 degrees and then push your body back up until your arms are straight again.

DO 20 REPS

body weight tricep

 

4. UP & DOWNS

Start in a plank position. Keeping body straight and resting on your elbows. This is a combination between a plank and a push up. In plank position start by lifting yourself up off of the mat with your right arm first. Then do it with the left arm. Try limit the swaying of your hips

DO 20 REPS

ups and downs

 

5. Glute Bridge & Romanian Split Lunges

GLUTE BRIDGE: Lie on your back with one foot up on a bench. The working leg should be bent and the resting leg should be straight. Lift your hips up of the ground and do 10 small pulses with each leg. Your hamstring and glutes should be working.

ROMANIAN SPLIT LUNGES: Start with one leg resting on a bench behind you and the working leg in front of you. Lunge down making sure that your knee doesn’t pass over the line of your third toe.

DO 10 REPS OF GLUTE BRIDGE & 10 REPS OF SPLIT LUNGES

glute bridge

glute bridge 2

Repeat as many rounds of exercise 1 to 5  as you can in 20 minutes!