We know how hard it can be to fit in exercise while in lockdown. You’re attempting a downward dog while the puppy licks your foot, your kids are imitating your happy baby pose, your partner is on a zoom meeting while you attempt a burst of burpees or you are mid run when your boss calls!
To help cut through some of the noise, we have created a unique Yoga, HIIT, Barre & Pilates circuit that you can do anytime from home. Now there’s no excuse to miss out on your fitness when you have a spare 40 minutes between zoom calls or while the kids are doing their own thing. Curated by our LUXE team, this heart-pumping workout incorporates pilates, HIIT, yoga and barre so you can get the full range of our studio classes and sculpt your body all in one go. You’ll be sure to earn yourself that 5pm wine (let’s be honest – 3pm is the new 5pm in lockdown).
Download an exercise app such as Gymboss to set your timer and away you go. No equipment needed except for two wine bottles (no judgement if they are already empty!).
Warm up: 2 minutes
20 mountain climbers
15 alternating lunges (per side)
Mountain climbers: Start in a plank position, keep your core engaged and your back straight as you bring each knee into your chest until you are running against the floor.
“I love that mountain climbers target the full body, especially your arms, shoulders and quads.” – Dan, Rhythm Ride teacher
Lunges: Stand tall and step back with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Lift your front lunging leg to return to the starting position.
60 seconds of work, 20 seconds of rest. Three rounds! You can add a 45 second rest after each round.
Burpee star jump
10 punches with cans or wine bottles, 10 jump squats
Get down on all fours and place your hands slightly wider than your shoulders. With your legs and arms straight lower your body until your chest nearly touches the floor. Pause and push back up. Repeat.
“I love how a push up can always be made into a challenge. From counting how many you can do in a set time to making it harder by going to your toes or adding a clap – there’s always a way for this basic exercise to be pushed to the next level” – Sammy – Rhythm Ride and HIIT teacher.
Stand with your feet shoulder-width apart. Shift your weight to your right foot and step back and around with your left foot, like your almost in a curtsy. Chest stays lifted. Stop lunging when your right thigh is parallel to the ground. Straighten your right leg and push through your heel, returning your left foot to the starting position. Switch legs. To intensify the exercise, hold onto two cans or two wine bottles.
Lie on your back with your knees bent and feet flat o the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward. Engage your abs and lift your knees to a tabletop. Lift your trunk off the floor. Exhale and rotate, moving your right elbow to your left knee. Simultaneously straighten your right leg. Pause. Inhale and return to starting position. Exhale. Move your left elbow to your right knee and extend your left leg. Repeat.
“A classic bicycle crunch targets the upper, lower and side obliques. When it’s done slowly and effectively it’s an absolute burner for the abs!” – Kendra – Ride, Pilates and HIIT teacher.
Burpee Star Jump
Stand with your feet shoulder-width apart. Bend at the hips and knees, reach down and put your hands to the ground and hop back into a push-up position. Hop your feet back up near your hands and jump up into a star jump. Repeat.
“Star jump burpees give you the most bang for your buck. Your heart rate will crank up as this functional movement requires almost every muscle in the body” – Kendra – Ride, Pilates, HIIT teacher.
Tricep Extension & Wall Sit
Tricep extension: Start with your feet shoulder-width apart and bottles or cans held in front of you. Raise the them above your head until your arms are stretched out straight. Slowly lower them back behind your head. Squeeze the elbows together. Once your forearms are parallel to the floor bring the bottles back up to the starting position.
Wall sit: Stand with your back against a wall with your feet shoulder-width apart. Engage your abs and slide your back down the wall until your thighs are parallel to the ground. Keep your back flat against the wall and make sure your knees are directly above your ankles.
Lie down on your mat, hugging your knees into your chest as you lift your head and shoulders off the mat. Extend your legs up to a high diagonal, placing hands behind one calf as you pull towards you twice while extending the other leg out. Then change legs. To make it harder, reach your hands behind your ankles and lower the other leg closer to the mat.
“I love how scissors work both sides of your obliques and that you can do this at different tempos.” – Janika – Pilates & Yoga teacher.
10 punches & 10 jump squats
Hold a can or wine bottle in each hand. Start with your feet slightly wider than shoulder-width apart with the left foot in front. Extend your left hand forward with control, rotating palm to face down. Snap left arm back to starting position and repeat with the right arm. After 10 punches each arm, place the cans on the floor and set up for a squat jump. Stand with your feet hip-width apart. Hinge at the hips to push your bum back and lower down until your thighs are parallel to the floor. Then jump as high as you can. Repeat.
Cool down: 3 minutes
Glute bridge (45 seconds)
Supine twist (45 seconds)
Legs up the wall (45 seconds)
Childs pose (45 seconds)
Glute bridge: Lie face up on the floor, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs engaged.
Supine twist: Lay on your back with your knees bent and feet flat. Bring your knees to the left and exhale, bring your knees back to center on the inhale. Repeat, bringing your knees to the right.
Legs up the wall: Lie with your bum right up against the wall and legs straight above you.
Childs pose: Come to your hands and knees on the mat. Spread your knees as wide as your mat, keeping the tops of your feet on the floor. Bring your stomach to rest between your thighs and place your forehead to the floor. Breathe.