Kiddipedia

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Kate Allott, Anytime Fitness’ National Fitness Manager shares this high-energy bodyweight workout great for at-home or in the gym. It’s guaranteed to utilise global muscle groups, get your heart rate pumping, and burn tons of energy. 

Find an open space and complete 3 sets of each exercise in succession without a break in between. Time yourself, and see if you can do each set quicker than the previous. 

 

  • Exercise 1: Squat – Legs (15 reps)

 

Although squats may seem self-explanatory, there are a few things to keep in mind to really  feel the burn.

  • First, stand upright with your arms by your sides, and make sure your feet are about shoulder-width apart. Then, bend at the hips and knees.
  • Lowering your body down towards the floor, aim to raise your arms up in front and keep your back flat.
  • Return upright and lower your arms back to the starting position.

 

  • Exercise 2: Jumping Jacks – Cardio (15 reps)

 

A classic way to get the heart going.

  • Start with your feet together and your arms by your sides.
  • Proceed to jump up and split your feet out to the sides. While splitting your feet, swing your arms up to the sides and over your head in an arc. 
  • Reverse the direction of the movement so that you end up again with your feet together and your arms by your sides.

 

  • Exercise 3: Push Up – Chest (15 reps)

 

 

  • Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
  • Continue to push your body up to a straight arm position.
  • Lower your body back to the start position and repeat the second step. It’s important to keep your back flat, not arched, and your hips in line with your shoulders throughout the push-up. 

 

 

  • Exercise 4: Side Bridge Reach – Abs (15 reps)

 

  • Support your body off the floor, resting on the side of your bottom foot and your forearm. For an easier option, drop the bottom knee to the rest on the ground
  • Lower your top arm down, under and your across chest, reaching to your opposite side, twisting your torso.
  • Twist your torso back to the front and raise your arm up straight towards ceiling over your shoulder.
  • Complete all reps on one side before switching to the other side.

 

  • Exercise 5: Dead Bug – Abs (15 reps)

 

Take this one slowly to feel the squeeze in your abs 

  • First, start by lying on your back with your knees bent and feet raised with your arms straight up over your chest.
  • Lower one leg and the opposite arm straight down towards the floor, keeping the other leg and arm steady.
  • Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.

 

Kate Allott – National Fitness Manager, Anytime Fitness 

 With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of Head of Fitness then National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.  

Her extensive experience and love of team training and functional movement makes her one of the country’s most promising new health experts. Kate actively immerses herself in industry and consumer trends, which helps her play a vital role in the growth and success of Anytime Fitness. 

 

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