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Your Go-To Home Workout

1 MIN READ • 19th January 2022
Health and Wellbeing by Health and Wellbeing

We asked PT Charlie Francis ( for an easy, 10-minute, no-equipment workout that you can do at home. To do this, perform the warm up, and then complete three rounds of the below exercises, resting after each round.

  • Warm up

    10 sets

    Downward dog, lunge left, downward dog, lunge right – from the downward dog yoga pose, step forward with your left leg into a lunge and bring your body up, then go back to the pose and repeat on the other side

    Five sets

    Transition from upward-facing dog to downward dog – lie face down on the floor with your legs straight out behind you. Place your hands on the ground next to your chest and press down, straightening your arms and lifting your torso and legs. Keep your elbows in, raise your chest and hold for 30 seconds. Then, lift your hips and roll over your toes to bring yourself into the downward dog pose

  • Super set 1

    Three rounds

    15 squats – make sure your toes are pointed forward and your abdominals are engaged

    10 push ups – keep your glutes tight as you perform these to help stabilise your core and pelvis

    Hamstring stretch – bend your knee, lean forward and hold. Repeat on the other side

  • Super set 2

    Three rounds

    20 reverse lunges (10 on each leg) – take a large step backwards and lower your hips so your front leg is parallel with the floor, and your other knee is be at a 90-degree angle. Return to standing and bring your back leg forward, then repeat on the other side.

    10 leg raise, toe taps – to do this, lie flat on your back with your legs outstretched, then bring then up to a 90 degree angle. Repeat this again, then hold and bring your arms up to touch your toes

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