Cooped up and feeling restless at home? We get it! This coronavirus thing is no fun! But staying active, no matter where you are, is important both for your mental and physical well-being.

Fitness model/IFBB bikini pro, and one of LaserAway's very own directors, Kerri Hayes is here to demonstrate a four-step core-focused workout that you can do right in the comfort of your own home in less than 30 minutes. All you need is a floor mat and some empty carpet space.

Complete each exercise for one minute, repeating the circuit five times.

1) Shoulder taps

This exercise targets your shoulders, chest, and core muscles

Step 1: Begin by laying your body face down flat on your mat with your legs extended behind you.

Step 2: Place your hands flat on the floor just above your shoulders and push up into a straight arm plank.

Step 3: Place your feet shoulder-width apart with your toes touching the ground.

Step 4: Lift your right hand to touch your left shoulder and then place it back on the floor.

Step 5: Now place your left hand to touch your right shoulder and then place it back on the floor.

Step 6: Repeat steps five and six for one full minute.

Step 7: Rest for 30 seconds.

2) Mountain climbers

This exercise targets legs, core, chest, and shoulders.

Step 1: Begin by laying your body face down flat on your mat with your legs extended behind you.

Step 2: Place your hands flat on the floor just above your shoulders and push up into a straight arm plank.

Step 3: Place your feet 2 inches apart with your toes touching the ground.

Step 4: Bring your right knee to your chest and then extend it straight behind you with toes touching the ground.

Step 5: Bring your left knee to your chest and then extend it straight behind you with toes touching the ground.

Step 6: Repeat steps five and six as quickly as possible for a total of one full minute.

Step 7: Rest for 30 seconds.

3) Plank to push up

This exercise targets your chest, core, shoulders, and back.

Step 1: Begin by laying your body face down flat on your mat with your legs extended behind you.

Step 2: Get up on elbows and forearms keeping them flat on the floor with your hands closed into fists that are eye level in front of you.

Step 3: Place your feet shoulder-width apart and lift your body up on your toes into a plank position. Hold this position for 10 seconds.

Step 4: Place your hands flat on the floor on either side of your shoulders and push up into a straight arm plank.

Step 5: Drop your chest to the floor and push up off the floor. Repeat three times.

Step 6: Go back to step three and repeat steps three-through-five for one minute.

Step 7: Rest for 30 seconds.

 

4) Plank twists

This exercise targets your core and chest.

Step 1: Begin by laying your body face down flat on your mat with your legs extended behind you.

Step 2: Get up on your elbows and forearms, keeping them flat on the floor with your hands closed into fists that are eye level in front of you.

Step 3: Place your feet together and lift your body up on your toes into a plank position.

Step 4: Twist your torso to the right, keeping your toes planted on the ground. Then twist your torso to the left, keeping your toes still touching the ground.

Step 5: Repeat step four as many times as you can for one minute.

Step 6: Rest for 30 seconds.

Go back to exercise one and repeat the entire circuit five times.

There you have it!

You can practice these four exercises as often as you like while you're practicing social distancing to not only help you keep zen during this stressful time, but to tone and tighten your body, too.

 

cardio | wellness | Workouts | exercise | health | weightloss | Coronavirus