After getting ill last year, I lost a lot of strength and muscle and had to build back up my fitness slowly. Lars Jame helped get me fit and strong again using a basic programme using simple exercises without any equipment so I could complete the workout whilst travelling.
This is a low impact workout perfect for starting out but all exercises can be increased as you feel necessary. I started with 3 sets of 3 exercises and just increase the repetitions of each one as you get stronger.
One leg hip bridge with rotation – hips up high as you can, keeping core stable and engaged, bring foot underneath the other leg. Repeat 15 times each side.
Side plank with arm to knee tap – elbow under shoulder, make body as long as possible, body stays stable, bring elbow to meet knee. Repeat 15 times each side.
Ab lift – 90 degrees at your hips and knees, try to get your arms, chest and chin straight to the ceiling, slowly and controlled on the way back dow. Repeat 15 times.
Step up with knee lift – start in kneeling position with one knee above your feet and the other under the hip. Push up and lift knee engaging the core making yourself as tall as possible. Repeat 15 times each side.
Walkout to plank – start standing, place hands down, small steps until in full plank position, hold for 3-5 secs and walk back up until in standing position. Repeat 15 times.
Running on spot with jumps – for a little bit of cardio mixed in, running on the spot and jumps for 10-15 secs each. Repeat 10 times.
Curtsy side lunge with knee lift – cross leg behind, keep shoulders and hips straight to the front as you go down with little or no rotation in the body, you should feel opening in the hip, come up and make body as tall as possible. Repeat 15 times each side.
Plank with side stretch and mountain climber – engaging the core at all times, open the chest out during the side stretch and during the plank bring knees as far forward as possible whilst keeping the body stable. Repeat 15 times.
Jump squats – keep upper body as upright as possible, knees stay in line with feet, when you jump up, extend the legs completely aim for a soft and controlled landing. Repeat 15 times.
COOL DOWN –
Hip side stretches – lay on back with arms wide, slowly drop both knees to the side, only go as far as your flexibility allows, aim to keep shoulder blades on the mat. Repeat 5 times each side.
Chest rotations – rotate to the inside whilst exhaling, inhale open up the chest as far as you can and gradually increase the stretch each time. Hips stay stable and still to allow upper back to open. Repeat 5 times each side.
Child pose stretch – sit back on knees stretching out arms in front of you, aim to make back as long as possible, as you move forward, open up the shoulders and chest and allow feet to stretch out behind you. Repeat 5 times.
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