The isolation workout
Man doing push up challenge

Activate every muscle in your body with nothing but your own bodyweight and the space in your home

Your body has is all the equipment you need to do a comprehensive workout. Press ups and rotations are great for your upper strength, while squats and crunches activate your core and help stabilise your balance. Try this routine in your bedroom or living room to get all your muscles activated, and boost your mental and physical wellbeing.

Body squat

Sets: 3 Reps: 10 Rest: 60 seconds between sets

are great for waking up your glutes and building stronger legs without the added danger of putting too much weight on your joints.

Start with your feet shoulder-width apart, chest out, and your arms straight out in front of you. Keep your bum out and slowly drop to a sitting position – to full depth if you’re able. Quickly push up through your heels to return to the start position.

Push up

Sets: 3 Reps: 10 Rest: 60 seconds between sets

Activate your chest and triceps with a move hailed as one of the most beneficial for strength and overall fitness. Remember, you can make a press up fit your abilities but resting your hands on a raised platform, or even a kitchen work surface.

Lying parallel to the floor, lock your arms keeping your hands in front of you chest and your elbows in. Slowly lower your body toward the floor keeping your back straight.

Push up with rotation

Sets: 3 Reps: 5 Rest: 60 seconds between sets

This low-impact move will help you build a stronger upper body, wake up your core and shoulders, and help develop total body stability.

Drop down into a push-up position. Push away from the floor, and once you reach the top, shift your weight to the left hand while lifting. If you need to take it down a notch, perform this push-up on your knees rather than your toes, to take some pressure off your chest and arms.



Sets: 3 Reps: 10 Rest: 60 seconds between sets

This core-engaging move will help build strength in your stomach and combat any fat building around your tummy. Lie on your back with your knees bent and leg’s shoulder-width apart. Place your hands on our chest and engage your abs as you breathe in. Use your core to lift your upper body as you exhale. Curl forward, keeping your lower back on the floor.

Mountain climber

Sets: 3 Time: 30 seconds Rest: 20 seconds between sets

Enter a press-up position with your arms locked. Brace your core and your upper body and bring one knee towards your chest. Return your leg to the starting position and repeat with the other leg.

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Athlete exercising push-ups in a gym.

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