Gym Floor Workout: Fitness

This gym floor workout is a great all-rounder. Focusing on overall fitness, this is a great workout to tackle 3-4 times per week. Workout along with these moves, and if you want some further tips and pointers you'll find them under the videos as you scroll down.

Side Plank

 

 

The focus for this exercise is to bring awareness and control to the muscles around the hip and that support the spine. The most effective solutions for this is to squeeze your glutes but especially your bottom glute and keep looking directly in front of you.

1. Lie on your side and place your elbow directly under your shoulder.
2. Bend your bottom knee to 90 degrees, while keeping your top leg straight.
3. Using your glutes and obliques, lift your hip and thigh off the ground. Try to keep your hips forward and perfectly aligned with your spine.

 

Iso Bird Dog

 

 

The focus for this exercise is to wake up the muscles that run along the back of your body. This aids with your walking pattern and can help to improve posture for the rest of the exercises in this program. 

1. Carefully kneel on a mat with knees directly under hips and hands directly under shoulders.
2. Slide a leg back until it's fully straight and gently lift that leg off the ground.
3. Extend the opposite arm back towards your hips.
4. Hold this position and keep breathing gently.

 

Iso single leg glute bridge

 

Focus for this exercise is to target those key glutes and hamstring muscles, this is fantastic for countering all that sitting we do daily. 

1. Lie on your back, place your feet hip-width apart with your heels about 6 inches from your glutes.
2. Use your glutes and hamstrings to tuck your hips back towards you. Avoid using your abs here.
3. With both legs lift your butt 2-3 inches off the ground, maintaining that tucked hip position.
4. Once you're stable, lift one foot off the ground and hold this posisition. Once complete, repeat with the opposite leg.

 

 

Burpee

 

Dont be scared, burpees are easier than you think! Squats are fantastic for leg development and planks for your core, so why not do them together.

1. Start by standing in a natural comfortable upright position.
2. Perform a squat by bending through your ankles, knees and hips down to a comfortable range.
3. Hinge at the hips to be able to place both hands on the ground.
4. From that position with hands on the ground either walk your feet back to a high plank position or jump your feet back.
5. Repeat this process of stand, squat, hinge, plank, hinge, squat, stand = burpee

 

 

Burpee

 

Dont be scared, burpees are easier than you think! Squats are fantastic for leg development and planks for your core, so why not do them together.

1. Start by standing in a natural comfortable upright position.
2. Perform a squat by bending through your ankles, knees and hips down to a comfortable range.
3. Hinge at the hips to be able to place both hands on the ground.
4. From that position with hands on the ground either walk your feet back to a high plank position or jump your feet back.
5. Repeat this process of stand, squat, hinge, plank, hinge, squat, stand = burpee

Article by Hamish Russell