Fitness
Here's a life-changing pre-commute workout for every day of the week
Indoor exercises you can do between breakfast and ironing your pants – five days per week.
Ever stared blankly at a 6am alarm clock wondering why the hell you bothered set it in the first place?
Even Rocky needed a lie in once and a while – and as much as we’d all love to wake up and bound off for the gym before the sun rises, it's often easier said than done.
But help is at hand. Allow us to introduce a household workout regime you can do between waking up and running or cycling to work. With a different regime for every working day, it's enough to get those endorphins popping and set you up for the day ahead.
MONDAY
Abs
Method:
Don't rest between reps, but take anywhere from 15 to 20 seconds' rest between sets.
Superman hold: 3 sets of 20, holding for 3 seconds
Plank: 3 sets, holding for 20 seconds
Side plank: 3 sets, holding for 20 seconds
Abdominal hold: 3 sets of 20, holding for 5 to 10 seconds.
Side crunch: 3 sets of 20, holding for 5 to 10 seconds.
TUESDAY
Chest
Method:
Don't rest between reps, but take anywhere from 10 to 15 seconds' rest between sets.
Dumbbell floor press: 2 sets of 15
Hindu push-ups: 10-15 in total
Decline push-ups: 10-15 in total
WEDNESDAY
Legs
Method:
Don't rest between reps, but take anywhere from 15 to 20 seconds' rest between sets.
Single leg hip raise: 2 sets of 15
Squat jumps: 2 sets of 15
Reverse lunges: 2 sets of 15 (weighted or not)
Chair squats: 2 sets of 15
THURSDAY
Cardio
Method:
This is a four round timed circuit: 30-45 seconds on each exercise (no rest until all are complete – then rest for 30 seconds).
FRIDAY
Seven Minute Workout
Method:
This is it. The big one. It’ll be over in no time but you’re going to be put through the pain barrier. Take your cues from the below and try to keep up. Good luck.
Jumping Jacks; Wall Sit; Push-Ups; Ab Crunches; Chair Steps; Squats; Chair Triceps; Plank; High Knees; Lunges; Push Up Rotations; Side Plank
