FERNWOOD FITNESS - PULSE eMagazine - Issue#7 - Flipbook - Page 27
WARM-UP: 60 seconds. Jog in place to
get that heart rate up.
SQUATS: 60 seconds. Stand with your
feet shoulder-width apart. Lower your
body as if you’re sitting in a chair, and
then push back up.
PUSH-UPS: 60 seconds – on your knees
or toes. Place your hands slightly wider
than your shoulders and lower your body,
keeping your core tight.
MOUNTAIN CLIMBERS: 60 seconds.
Start in a plank position. Bring one knee
towards your chest, then switch like you’re
climbing a mountain.
TRICEP DIPS: 60 seconds. Take a seat at
the edge of a sturdy chair or step. With
your hands gripping the edge, lower your
body over the edge and push back up.
LUNGES: alternate legs, 60 seconds.
Stand tall, step forward with one leg,
lowering your hips until both knees are
bent at a 90-degree angle. Push back to
the start.
PLANK: 60 seconds. Hold a plank
position, keeping your body straight and
tight. Hold for 60 seconds, or as long as
you can.
JUMPING JACKS: 60 seconds. Jump with
arms and legs out and then back in.
GLUTE BRIDGES: 60 seconds. Lie on your
back, knees bent. Lift your hips up and
squeeze those glutes tight. Lower and
repeat.
COOL DOWN: End with some deep
breathing and stretching to show your
muscles some gratitude.
Got another 10 up your sleeve?
Repeat another set and feel ultraenergised!
FIND OUT
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This bodyweight
workout is just a
taste of the exciting
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