5-minute full body workout | Women’s Running

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Ah, how we miss our gym sessions: time to ourselves, a chance to get our endorphins flowing and a welcome change of scene. All these things seem a world away right now, but if you can find time between work, parenting and whatever else you’re juggling then this five-minute workout will make you feel great.

It’s simple: perform each of the five exercises for a minute. If you’ve only got time for a quick workout then it’ll still do you some good, but we’d recommend repeating a few times.

You’ll need a stability ball for two of these exercises – if you don’t already have one then you can find one here.

If you’re unclear about any of the exercises then you can watch this helpful video, where Anne-Marie Lategan demonstrates:

1. Triceps kickbacks

  • Kneel on all fours and hold a weight in your hand
  • Pull your elbow up until it’s slightly higher than your back (this is the starting position)
  • Straighten your arm backwards
  • Slowly lower with control

Tip: Don’t drop your elbow during the return phase

2. Modified press-ups

  • Kneel on the floor
  • Place your hands slightly wider than your shoulder apart
  • Ensure that you pull your tummy muscles in and keep your back straight
  • Bend your arms and lower your chest to the floor

Tip: Ensure that you keep a straight back throughout the move

3. Bridges

  • Lie on your back on the floor
  • Bend your knees and keep your feet flat on the floor
  • Cross your arms on your chest
  • Lift your bottom off the floor while squeezing your bottom and tightening your tummy muscles
  • Slowly lower with control

Tip: Ensure that you form a straight line between your shoulders hips and knees at the top position.

4. Stability ball crunches

  • Lie with your back supported on a stability ball
  • Place your hands next to your ears
  • Look up to the ceiling
  • Push your lower back into the ball
  • Lift your head and shoulders off the ball
  • Breathe out as you lift up
  • Lower your head and shoulders with control

Tip: Don’t bounce on the ball

5. Stability ball side-kick

  • Kneel on one leg next to a stability ball
  • Lean with your bodyweight sideways on the ball
  • Lift your other leg sideways and keep it straight
  • Bend your knee to perform a kicking move

Tip: Put something soft under your knee





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