Trying to stay active and positive when 'you know who' is still around can be a difficult and at times, draining task. When your usual schedule has been thrown into disarray and the joy of exercising with friends has been taken away, many of us are left not knowing where to start. For those days where trying to put together a workout plan seems impossible, it helps to know that you already have a bank of no-equipment exercises to choose from.

"Being active is the best way we can support overall health, but also our mental health during these uncertain times. My biggest piece of advice is to set a time each day and create a routine that allows you structure- even when your days feel chaotic," shares nutritionist and fitness expert, Sophie Guidolin.

"My top tip is set yourself a goal for the lockdown period – an example could be that you want to run five kilometres within six weeks, or maybe even how many burpees you can achieve in one minute?"

Goal setting through physical activity is just one of the ways you can help keep your mind and body active during these times. To help you get started, Sophie and her team at THE BOD have shared three signature workout routines that you can do at home with little or no equipment.

Functional no-equipment exercises

The key to getting the most out of functional exercise is to keep the rounds high and the breaks in-between minimal. For this set of exercises, try to get out five rounds as fast as you can.

1. Push-up:

Hands below shoulders, body weight forward while keeping your back straight. Lower your chest towards the floor as far as you can go – try not to dip forward with your head first.

2. Bench dip:

An excellent tricep burn. You can use the corner of your couch, bench or even step.

3. Star jumps:

The ultimate high-intensity burner. Keep these ones fast.

4. Air squat:

Take this exercise as a breathing opportunity – but don't forget to keep your glutes activated the whole time.

5. Step lunge:

If you want a challenge, you can add weights to take it to the next level.

Lower Body Activation no-equipment exercises

Activation exercise especially when working the lower body are all about precision and making sure you get a nice deep burn while keeping your form. For this set, Sophie and her team recommend trying to hit 10-20 repetitions of each exercise.

1. Leg swing:

Keeping hands on hips, swing your leg backwards and forwards to open up the hip joint and glutes. Try to keep the swinging leg as parallel as possible.

2. Butt kicks:

Cardio and a lower-body workout mixed into one.

3. Banded crab walk:

Banded crab walks are also a great warm up activity. They might seem easy but the key is keep a deep squat and not tucking your bum under.

4. Clambshells:

The trick to feeling a burn with clambshells is to keep your legs in line with the rest of your body. Your knees should come out slightly at a 90 degree angle and you begin the exercise from there. Use a band for an extra push.

5. Glute bridge:

Don't understand the important of glute bridges. This is a great pilates-based exercise that focuses on pelvic movement and rotation.

6: Donkey kickback:

A guaranteed burn – especially when you add a band. Remember to keep that foot at a 90 degree angle in the air.

7. Pulses (anterior, posterior and lateral):

Focus on really squeezing throughout the lower body on the extension phase of the exercise. Don't lose form on the contraction either.

8. Air squats:

Take this exercise as a breathing opportunity – but don't forget to keep your glutes activated the whole time.

Shred no-equipment exercises

Lastly, with 'shred' or feel-body movements like the ones below, you want to focus on speed, power and performance. It's important to get the most out of every exercise – start off with three rounds and increase if you want an extra push.

1. Star jumps:

The ultimate high-intensity burner. Keep these ones fast.

2. Mountain climbers:

Mountain climbers are a great way to get the heart rate up. Try to not round your shoulders and back and keep the feet quick.

3. Air squat:

Take this exercise as a breathing opportunity – but don't forget to keep your glutes activated the whole time.

4. Burpee:

A dreaded exercise but a great finisher. Make sure you reach all the way up when you jump.

 

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