Home-Made Fitness

Directions

Do four rounds of exercises 1 to 4 for the recommended sets and reps, then finish with the chair L-sit, trying to do the full 90 seconds in as few chunks as you can. Do this three times a week.

1. Stair walkout

Sets: 4 Reps: 10 Rest: 45sec

Get into a top press-up position with your hands on the second step. With your body in a straight line from shoulders to heels, walk your hands up the steps one at a time until you’ve stretched as far as you can without collasping. Walk your hands back down to the start position.

 2. Sofa jackknife

Sets: 4 Reps: 10 Rest: 45sec

Sit with your bum on the edge of the sofa and your legs bent, with your hands either side of you for support. Extend your toes forward until your legs are stretched fully out in front of you. Return to the start position.

 3. Sofa single-leg glute bridge

Sets: 4 Reps: 10 each side Rest: 45sec

Lie on your back with your legs bent and feet on the sofa. Raise your hips to form a bridge and straighten one leg, then lower back to the start position. Repeat to the other side.

 4. Wall squat single-leg raise

Sets: 4 Reps: 5 each side Rest: 45sec

With your back against a wall and your feet shoulder-width apart, lower into a squat so your thighs are parallel to the floor. Avoid going further because that will make it too easy. Keep your chest up and arms in front for balance if you need to. Then straighten one leg out in front of you. Hold it there for five seconds, then swap legs.

5. Chair L-sit

Sets: 1 Reps: 90sec Rest: N/A

Position yourself between two chairs with a hand on each chair, palms down, fingers forwards. Press down, raise your legs and bum above your hands, and contract your abs hard to hold them there. Don’t hold your breath unless you’re keen to suffer a hernia.

Get to the peak.