If like us, you find squeezing exercise into your already jam packed, busy schedule a constant battle, then look no further than this ultra quick, killer workout. We asked Emily Skye to put together a series of her favourite go-to exercises that you can do in your lunch break. And if there’s one girl who knows how to get that bod into shape, it’s her.
IMAGE: INSTAGRAM @EMILYSKYEFIT
“This exercise is a full body compound movement that works a number of muscles at once, including your quads, hamstrings, glutes, core, lower back and calves”.
Stand with your feet shoulder width apart. Lower your bottom towards the ground while keeping a straight back, making sure your core’s tight and knees don’t go over your toes. Push through your glutes and hamstrings to stand back up. Focus on doing slow and controlled movements.
Perform 4 sets of 10-30 reps (depending on your fitness level) with 30 seconds rest in between sets.
“This one is a great exercise that strengthens your waist and fights those ‘love handles’. It not only works your core, but it also targets your obliques which is one of the muscle groups a lot of people neglect. Without strong obliques your abs and lower back have the burden of supporting your core, which can lead to poor posture and back problems.”
Sit on a mat, bend your knees and engage your core. While leaving your bottom on the ground, lift your upper body off the ground and turn your shoulders from side to side, squeezing your core. Don’t bend your spine and keep your core strong throughout the exercise.
Perform 4 sets of 15-30 reps (depending on your fitness level), with 30 seconds rest in between sets. (One rep is complete when you have rotated to both sides). To make the exercise more difficult, lift your feet off the ground or hold a medicine ball or dumbbell with both hands.
“Lunges are one of the best exercises to tone and shape your legs and glutes. They’re easy to do and you can do them anywhere.”
Start with your feet shoulder width apart. Tighten your core and lunge forward (as if you are on train tracks) so you keep your feet parallel and return to the start position and repeat on the other leg. Keep your back straight, core tight and ensure your knees don’t go over your toes.
Perform 4 sets of 10-30 reps (depending on your fitness level).
Head to Emily’s website for more fitness tips.