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Girl tying up her trainer laces on the edge of her bed

The bedroom workout

14 Jan 2022 • 4 min read

No need for a garden - do this in the comfort of your own bedroom.

Here are nine moves you can do in your bedroom that will burn calories and spike your heart rate – in very little space. You’re welcome!

The circuit

Do this circuit three times, three times a week, to keep yourself a lean, mean studying machine!

  1. 20 x sit-ups
  2. 20 x lunges (on each leg)
  3. 20 x push-ups
  4. 20 x bicycle crunches
  5. 20 x tricep dips
  6. Plank (minimum 45 seconds)
  7. 20 x Supermans
  8. High knees for 1 minute
  9. 20 x jump squats

The moves

The moves in the circuits are detailed below.

  1. Sit-ups

Targets: Abdominals

How to do a sit up

1

Lie on your back with your knees slightly bent.

2

Lift your upper body off the floor by using your abdominal muscles. 

3

Touch your elbows to your thighs and repeat.

  1. Lunges

Targets: Glutes in your hips and butt, hamstrings and your thighs

How to do lunges

1

Keep your upper body straight, with your shoulders back and chin up (fix your eyes on a point in front of you so you don't keep looking down).

2

Engage your core.

3

Step forward with one leg and lower your hips until both knees are bent around 90 degrees.

  1. Press ups

Targets: Chest muscles, shoulders and triceps

How to do press ups

1

Start in a plank position with your arms straight.

2

Your shoulders should be over your wrists, with your body in a straight line from head to toe.

3

Engage your core and bend your elbows, and lower your chest towards the floor.

4

Then, press upwards back to plank position. 

5

If this is too difficult, you could start building strength by doing push-ups with your knees lowered to take some of the pressure out of your wrists.

  1. Bicycle crunch

Targets: Abdominals and external obliques

How to do a bicycle crunch

1

Lie flat on the floor.

2

 Press the lower half of your back into the floor and draw in your navel. 

3

Place your hands behind your head and bring your knees in to your chest.

4

Lift your shoulder blades off the ground but keep your gaze up to endure you don’t pull on your neck.

5

Touch your left elbow to your right knee, then touch your right elbow to your left knee.

  1. Tricep dips

Targets: Triceps

How to do a tricep dips

1

Place your hands behind you, shoulder-width apart on a stable chair.

2

Slide your bottom off the front of the chair with your legs, slightly bent, out in front of you.

3

Bend your arms, lowering yourself down to the floor until your arms are at 90 degrees.

4

Extend and straighten your arms back to the start position.

  1. The plank

Targets: Abs, external oblique muscle, and the glutes

How to do a plank

1

Place your forearms on the ground with the elbows directly below your shoulders, and with your arms parallel to the body at shoulder-width distance.

2

Ground your toes in to the floor, draw your navel in, and squeeze your glutes to make yourself stable. 

3

Engage your leg muscles, while being careful not to lock your knees.

4

Your eyes should be looking at a spot on the floor about a foot beyond your hands.

5

Remember to keep breathing, and hold the position, concentrating on form.

  1. The Superman

Targets: Lower back, lats, shoulders

How to do the superman

1

Lie on the floor on your belly, and reach your arms above your head, with your legs straight.

2

Lift your left arm and right leg together, squeezing your glutes and lower back muscles.

3

Lower and then lift your right arm and left leg.

4

Repeat.

  1. High knees

Targets: Quads, glutes, calves, shins, hip flexors, and ups your heart rate

How to do high knees

1

Run on the spot, raising your knees above hip level.

2

Pump your arms as if you were sprinting, keeping your elbows at 90 degrees.

  1. Jump squats

Targets: Quads, glutes, calves and shins

How to do jump squats

1

Stand with your feet a hip’s width apart, with your toes facing forward. 

2

Sit back into a squat and then drive your body up through your heels, shifting your weight on to the balls of your feet as you jump.

3

Land lightly on the balls of your feet and bend into a full squat.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 14 January 2022

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