1.Squats

Make sure you have a flat surface, set your feet up hip width apart or just wider, with a slight turn out in your toes. Aim is to come down to at least 90 degrees or just below. 

Increase the challenge by switching to squat pulses!

 2.Lunges

Start kneeling on the ground with one leg out in front in your lunge position. Make sure your front knee is over your ankle. Then, push-up onto your back toe and rise. On the downwards motion, aim to push through your front heel and come down until you’re just about to touch the ground with your back knee.

Increase the challenge by alternating legs after each rep to get your heart rate up.

3.Plank

Set up on either hands or elbows – ensuring they are positioned directly under your shoulders. Push-up onto toes, lifting the body off the ground into a level position, with hips inline with shoulders. Squeeze the core, do not let the hips dip below or rise above the shoulders.

Up the challenge by tapping out your toes to either side.

4.Push-ups

Set-up in a similar position to your plank, with your hands aligned to your chest and slightly wider than shoulders. Squeeze your core, lowering your chest and body almost to the ground, staying level and with elbows going back on a 45 degree angle. Push back up to starting position with the same form.

Up the challenge by pausing at the bottom for 2 seconds before you push back up!

5.Walking

Easy to do almost anywhere! However, if you are stuck inside or lacking a safe track to walk along, change this one up for high knees on the spot.

Up the challenge by increasing speed to a jog or run

And don’t forget to stretch! With a small amount of space, stretching can be done either standing or sitting. Start by stretching out the top part of your body and slowly making your way down, to ensure you get a good full body stretch. Aim to hold each stretch for at least 20-30 seconds.

– Ellie Mullen (Nutritionist, Sports Nutritionist & Personal Trainer)