THE 5 MINUTE WORKOUT YOU CAN DO IN FRONT OF THE TVJanuary 12, 2016
We get it, it’s cold outside, and quite frankly, we’d rather netflix and chill but in order to hit those Quality Street calories where they hurt, we’ve teamed up with Frame to bring you a five minute workout that can be completed in front of the TV. No, you can’t do it while sitting down but yes, it does involve a stool. Here, Frame Master Trainer Gede Foster shows us six moves that will get you working that bod as close to the TV as possible.
HOW: Place your feet on something elevated, squeeze your glutes and lift your hips off the floor (keep your ribcage closed and abdominals engaged to support the lower back). Lift one leg into the air and pulse those hips up. Do it five times on each leg and rest.
BENEFITS: This will work your glutes, hamstrings and lower back. And because the leg is straight, you will get to tone those pins in a long lean way too!
HOW: Grab a chair, a step or even your sofa. Stand one foot on the apparatus, keeping the knee bent, lift the back leg up and tap it down. Go for 30 seconds on each leg three times.
BENEFITS: This works the entire leg – you will feel the burn!
HOW: Come down into a clean high plank position with your feet shoulder distance apart. Lift your right arm up at the same time as your left leg. The aim of the game is to keep your hips and shoulders super still so you work that core stability. Do it 5 times on each side and rest.
BENEFITS: Planks are one of the best core exercises you can do as they work the internal/external obliques, transverse abdominals, lower back, shoulder stability and glutes. If this is too hard to begin with, try lifting one arm, then the other, then one leg and then the other and do the opposite.
YOGA STRAP ARMS
HOW: This gets great results with no heavy weights. Hold the yoga strap (or towel) behind you with your palms facing forward, lift the arms as high as you can behind you, keeping your chest and head up (this stops you from pushing too far). The more you try and stretch the strap, the more of a workout you will get. You can even add a little booty bop in there for fun and aim for about 50 reps.
BENEFITS: This is going to tone up those triceps and strengthen those shoulders whilst stretching the joints.
WALL AND PRESS
HOW: Come to a high plank position and walk your feet up the wall. As you walk the hands in (aim to get the chest to the wall, but the first time just go to where you can control), then walk back out to high plank and do one press up. If you want to make it a full-body workout, add in a squat after your press up – that will recruit a few more muscles into the mix! Aim for 6-10 reps and repeat 3 times with a 30-second rest – then BOOM, it’s time for the happy dance!
HOW: Do a heel drop on each side and 2 rib circles – do this on each side in a box shape and you’ve got yourself a little jam!
Gede teaches Barre, Ass and Abs, Dance Cardio, Kettlebells, Total Body (Sliders), Frame Body and Boxfit at Frame Shoreditch, Kings Cross and Sweaty Betty in Shoreditch (3 Redchurch St, London E2 7DJ).
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Frame Shoreditch, London EC2A 3EY, United Kingdom
Frame Kings Cross, Arthouse, 1 York Way, London N1C 4AS, United Kingdom