If there’s one thing many of us learnt during 2020, it was how to work out at home.
But if you’re an apartment dweller, you may have become familiar with the dreaded over-head stomping of a neighbour trying to get their sweat on.
The good news is, Jono Castano, celebrity trainer and Fitbit ambassador, says there’s no need to be on the receiving end of hallway glares from angry neighbours.
His routine below encompasses low impact moves that can be just as effective, while being gentler on your joints. He suggests doing four sets, which should take less than 30 minutes.
“It’s a full body workout incorporating legs, core and upper body,” he says.
“With every single exercise there is always a regression for it – you can make it easier or you can make it more advanced, by adding dumb-bells.”
Take a 30-second recovery after each set.
Move 1: Bulgarian split squat
Rest the top of your back foot and ankle on a chair or sofa, aiming to get your back knee as close to the ground as possible before pushing back up.
Take a big forward stance, like a lunge. But make sure you don’t split your legs too far apart or you’ll put too much pressure on your front knee and make your back bow.
Reps: 12 on the right and 12 on the left
Move 2: Push-ups
Start in a plank position with hands shoulder-width apart and abs engaged to prevent your back sagging or hiking upward.
With a rigid torso, lower your body to the floor until your chin or chest touches the floor with your elbows flared out, then press up again until your arms are straight.
“Focus on the range of motion of your chest going down then pushing up,” tips Castano.
Move 3: Plank
Stay in position at the top of your final push-up for a plank hold.
“You don’t want to be rounded through the shoulders – you want to make sure your core is nice and tight and your knees have full extension,” Castano says.
Many plankers make the mistake of putting too much weight through their traps, the back muscles between the shoulders and neck, so Castano says ensure your elbows are in line with your shoulders to avoid this.
Hold for: 30 seconds
Move 4: Inchworm
A great move for mobility, start standing tall then lower your hands to the ground and walk them out as far as you can, aiming to get your body into an extended plank position before inching yourself back to upright.
“You should feel it through your hamstrings coming all the way down and then all the way up again,” Castano explains.
Move 5: Single leg glute bridge
Laying on your back with your knees bent and feet planted on the ground, elevate your hips into the air and raise one leg high.
“You’re basically pushing with your heel [on the ground] and elevating the foot that’s in the air all the way to the highest point,” Castano says.
“It’s kind of like a hip thrust but with a single leg. I love these single leg exercises because it teaches you to engage through each side and you get to focus on balance as well.”
Reps: 12 on each side
Move 6: V-up
One of the most comprehensive core moves, the V-up basically requires you to move from laying on your back into a V shape.
Lie on the floor with your legs and arms straight and slightly lifted off the floor, then keeping them extended, pull your feet and hands to touch up high before lowering back down again.
Move 7: Marching
While Castano says he might typically conclude this sort of workout with a sprint, if you’re trying to tread lightly then a high-knees march will elevate your heart rate.
“Do little drives to your chest and land your heels softly so your neighbours don’t hear you,” he says.
“If you aren’t so worried about annoying the neighbours, you could turn the marches into something more high intensity, like skipping, stair sprints or sprints outdoors.”
Duration: 20 seconds
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