Tag Archives: hike

15 minute work out!

10 Moves to Do Before Breakfast

Mornings are crazy busy!

Between late night deadlines busily working in the office, drinks with friends after work, dinner catch ups, waking children, snoring partners and early morning starts, it can sometimes be hard to prioritise your workout.

Here is a quick 15-minute workout that will energise you for the rest of your day!

Who says workouts need to be hourly??

1 – Drop and Pop
Step your right foot back into a reverse lunge and bend both knees to 90 degrees. Engage core muscles and push off your back foot, bringing your right knee up towards your chest as you straighten up. Step straight back into reverse lunge. Do 30 seconds on each side for a duration of 1 minute and 30 seconds. (Works: glutes, thighs, hip flexors, and core.)

2 – Plank Jacks
Start in an elevated plank position with your feet together. Keeping your hips low and abs in tight, open feet out and in like a jumping jack. Almost like a star jump but horizontal. If you need a break, hold your plank or try some pushups. Repeat for 1 minute and 30 seconds. (Works: chest, shoulders, core, and abductors.)

3 – Cycle Punch
Sitting on the floor, lean slightly back as if your doing a sit up, lift your legs up to 90 degree position, find your balance keeping your tummy in and tightened with your hands behind your head. Pull your right knee up and extend the left leg out whilst rotating your torso bringing your left shoulder toward the right knee then punch with the extended arm – ie left hand. Like riding a bike but sitting. Repeat for 1 minute and 30 seconds. (Works: obliques, deltoids, quads, and lower back.)

4 – Sumo Star Power
Start in a squat position, making sure your feet are facing forward and approx shoulder width apart. Press off both feet and jump, sending arms out into a high V and extending the legs out wide, creating a star shape with your body. (Basically a star jump but from a squat position) Do as many as you can; if you start to get fatigued move to traditional squats. Don’t quit! Repeat for 1 minute and 30 seconds. (Works: glutes, quads, hamstrings, inner thighs, and calves.)

5 – Killer Curtsey
Start with right foot crossed behind left, so inner thighs touch. Bend knees to a curtsy position, keeping upper body upright, tummy in, back straight and shoulders back. Then step out to the right into a side lunge, send hips back but keep chest lifted. Do 30 seconds on each side for duration of 1 minute and 30 seconds. (Work: glutes, abductors, inner thighs, and hamstrings.)

6 – Rear Ender
Start in a lunge position with right foot back and elevated on small box or step. Bend knees down to a 90/90 position. Take 2 counts up and 2 counts down, make sure torso stays upright with core tightened. Breath in on your way down then out on your way up. Do 30 seconds on one side then switch. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

7 – Extender Bender
Start in plank position and pull right knee up toward right elbow. Almost like running on the spot horizontally or climbing along the ground. Then extend right leg back and raise it keeping both your back and legs straight then squeeze your gluts. Do 30 seconds on each side. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

8 – V-up Body Shaper
Lying on your back with left knee bent and right leg straight. Extend both arms up over head, keeping lower back pressed down to the floor and tummy in. Raise your right leg up 45 degree off the ground keeping your leg straight, whilst slowly raising your upper body again approx 45 degrees off the ground. Keeping your head and neck straight then slowly lower. Do 15 reps. Switch and repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

9 – High Knee Hike
Standing on your left leg, place right foot up on small box or step. Step up onto the box and drive left knee up toward chest, keeping your tummy in, shoulders back and upper body straight. Do 30 seconds on each side. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

10 – Mountain Climber
Start in plank position and alternate bringing right and left knees up towards chest, like you are running. Keep hips down and try not to bounce. Climb for 20 seconds, do 10 seconds of pushups and repeat to complete the minute and 30 second set. (Works: glutes, quads, hip flexors, and core.)