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3x3 with Luke: Get fit while brushing your teeth!
Achieving defined calf and arm muscles without investing too much time might be easier than you think. Luke shows you how he integrates a few easy exercises whilst brushing his teeth or doing his hair. You’re not even out of the apartment and you have already done your morning exercise to help you power through the day!
1. Exercise: Calf Raises
This exercise can also be done using a step or weights for further resistance. In the video, Luke simply uses his own bodyweight. Begin by standing with your feet shoulder width apart and use the sink for stability. Rise up onto the balls of your feet whilst squeezing your calves. Maintain a neutral posture by standing tall with your shoulders back and chest out. Do 3 sets of 15 repetitions.
2. Exercise: External Rotating Knee Raise
This exercise is a good one to activate your core muscles and hip flexors, as well as improve your balance. Begin by raising your knee whilst balancing on one leg, then slowly rotate the knee away from your body. Hold a neutral posture with your core braced, and repeat the movement in a controlled manner for 10-15 repetitions on each side.
3. Exercise: Diamond Wall-Push
Begin by standing at arm’s length away from the wall. Create a diamond with your index fingers and thumbs and place it on the wall close to chest height. Ensure you are on your toes with your heels elevated whilst bracing your core and squeezing your glutes, making sure that your torso is also rigid. Lower yourself towards the wall in a controlled manner and continue to do 10-15 repetitions.
IMPORTANT: Repeat all 3 exercises 3 times!
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