Lockdown fitness: Full-body flat friendly workout with no jumping

Lockdown fitness: Full-body flat friendly workout with no jumping


Fitness enthusiast and author Tally Rye brings us her latest home workout – perfect for keeping you active during lockdown:

Perhaps you want to get moving at home but are worried what the neighbours will think?

Well, this low-impact workout designed for small spaces and no complaints from the people living below may be just the thing.

This is a full-body circuit with each exercise targeting the major muscles in your body.

Grab a timer (I highly recommend the free app Seconds), if you are Beginner, set the intervals for 30 seconds of work followed by 30 seconds of rest, at the end of each complete circuit rest for 90-120 seconds and aim to complete three rounds total.

If you are Advanced, set the intervals for 45 seconds of work followed by 15 seconds of rest and at the end of each complete circuit rest for 60-90 seconds and aim to complete three-five rounds in total.

Full-body no jumping workout

This workout is perfect if you live in a flat and have sensitive neighbours downstairs.

Also, if you are recovering from injury or have weakness in your joints, a workout with no jumping is a great way to make your fitness low-impact.

Walkout to press-up (or kneeling press-up)

Bend the knees and walk your hands out into a high plank position.

Either complete a full or kneeling press-up, before walking the hands back in and standing up.

Be sure to keep the hips level with the spine in the plank position, tense the glutes and engage the core.

Lateral lunges

Starting with two feet standing together, step out with your right leg, bend the leg as low as you can and keep the weight back in the heel whilst the left foot remains planted where it started and the leg is straight.

Push through the right heel to bring both feet together and then repeat the lunge on the left side.

Lying back raises

Lie on your front on your exercise mat and bring your finger tips to your temples.

Raise the upper back off the floor, then pull the arms down to the hips but be sure to add resistance as you bring them down.

Lower the body to the floor, hands back to temples and repeat.

Reverse lunge to high knee

Take a big step back with your right leg, bending both legs as close to 90 degrees as you can, whilst keeping most of the weight forward in your front (left) leg.

Push through the back (right) foot and bring the leg up into a high knee position before the you come back to two feet standing.

Repeat on the left leg.

Slow X climbers

Start in a high plank position.

With control, bring the right knee across the body to the left elbow and then back to the starting position before bringing the left knee across the body to the right elbow.

Keep this movement at a slow and steady temple as this is about challenging your core control.

Follow Tally Rye on Instagram for all of her latest workouts and home fitness tips for all levels.

Staying active is more important than ever during lockdown. Listen to your body and try to move every day.

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