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3x3 with Luke: Getting fit - even in the kitchen
Getting fit while doing housework sounds almost too good to be true, but here Personal Trainer Luke shows you three exercises that you can easily do while in the kitchen. Emptying the dishwasher now firms up your butt, and with the help of some oil and vinegar, you can tone up your arms.
1. Exercise: Shoulder Circles
- To strengthen your arms and shoulders, stretch your arms out straight to your side, hold something relatively light and a similar weight in both hands, and make small circles for 15 - 30 seconds depending on your strength.
- This exercise can also be executed with no weight if the weighted option is too hard.
2. Exercise: Controlled Step Ups
- Step Ups are a fundamental exercise for strengthening your Hamstrings, Quadriceps and Glutes.
- Choose a step that is not too high, and make sure it is safe and secure. Place your whole foot on the step, keep your shoulders back, stand tall, and drive upwards into the stepping motion.
- Ensure not to lock your knee at the top of the step, and that your knee isn't going past your toes on the step.
3. Exercise: Deep Squats
- This is a great strengthening exercise for the Quadriceps, Calves and Hamstrings and Glutes.
- Begin with a stance that is roughly shoulder width apart and your feet angled slightly outwards at about 30 degrees.
- Maintain a strong posture, look directly forward with your shoulders back, and begin to sit into the squat.
- As your knees bend your hips will hinge back - to counter balance your weight you can put your arms forward.
- This exercise can also be done while holding on to a doorframe or similar for further stability if necessary.
Once you’re confident and comfortable with the exercise, you can squat while emptying the dishwasher!
Important: Repeat all 3 exercises 3 times!