6 minutes is all it takes to get every muscle lean and toned – and you can do it anywhere!
This workout hits every major muscle group and will build strong, fast, lean muscle! As a total body workout, it can be done virtually anywhere and there is no equipment required.
This workout involves 6 x 30 second exercises, with 6 x 30 seconds rest in between, equalling a 6 minute workout. As you become fitter and stronger, take shorter breaks in between exercises. Drink smallish amounts of water as required. Breathe deeply, in through your nose and out through your mouth.
OK, this is it, start now! You will succeed because you are awesome!
This is a great exercise to strengthen and tune your entire body. Just hop onto the ground and prop up on your toes and forearms and aim to keep your body in straight line from your ankles to your shoulders. Hold for 30 glorious seconds. Minimise the air in your lungs and remember to keep breathing in controlled breaths. Really focus on using your core and shoulders for support.
These are easy to do, but it’s hard to maintain the reps for 30 seconds, but you can and you will. Just stand with feet shoulder-width apart, lower down and then jump as high as you can and land smoothly, bending at the knees, using them as ‘shock-absorbers’. Repeat until your leg muscles are creating furnace-like temperatures and you reach the 30 second stop point. Keep pumping that thigh, even if you are doing partial reps and moving jerkily! Remember you are a strong!
3.Shoulder-width push ups
OK, these are just regular push ups. When starting out do push-ups on your knees and place your hands shoulder-width apart. As you get stronger you can do push-ups from your toes. Ensure your elbows are close to your body and point them backwards as you lower yourself down. Do as many as you can in 30 seconds.
4.Hip-Bridge Leg Kicks
These are excellent for building a strong core and glutes! Hop onto your back, bend your knees and push your hips up, while keeping your feet flat on the ground. Try to keep a straight line between your shoulder and hips. Exhale, contract your abs and then straighten one leg out and perform a straight-leg kicks as high and low as you can go. Bring your leg up fast and down slowly. Keep your body still and strong, the only moving part is your leg, from the hip. Keep your knee locked in a straight position. Go for 30 seconds!
5.Asymmetrical push ups
Start out by doing these push-ups on your knees, as you get stronger move to your toes. Place one hand high at face level, and one hand low at chest level. Ensure your elbows are close to your body and point them backwards as you lower yourself down. This exercise will help you build push up power by cross-weaving muscle-fibres and eventually eliminate any weak spots in your push up arsenal. Go for 30 seconds!
6.Push-through Ab Crunches
Lie on your back, bend your knees with soles of your feet flat on the ground. Exhale to minimise the air in your lungs, contract your core, then lift your head and shoulders off the ground and reach your fingers up to meet your knees. Hold for 2 seconds then lower down and repeat until you have completed 30 seconds. Awesome!