The top three...
03
REVERSE LUNGES
6 reps per side
Reverse lunges help strengthen
your thighs and hip and target each leg
individually for more balance and stability.
Stand with your feet hip-width apart.
Take a long step back with your left foot and
bend your right knee until it’s at 90 degrees
before lowering your left knee until it is also
bent at a right angle. Finally, push back up
and return to the starting position. Repeat
with alternate legs.
When you’re looking for more of a
challenge, you can advance to a dumbbell or
barbell in either the back squat or front
squat position.LATERAL SPLIT SQUATS
6 reps per side
Squats from side-to-side build
more strength in each leg than regular
squats do.
Start with your feet slightly wider than
shoulder width apart, and turn your toes out
slightly. Reach your hands forwards at
shoulder height, then bend your left knee
and push your hips backwards to lower
yourself down over your left foot. Your right
leg should remain as straight as possible,
while you keep your heels down on the
floor. Straighten your left leg to stand up
and return to the centre position before
alternating sides.
To begin with, we recommend you do
this 30-minute workout at least three times
per week, ideally alternating days so your
muscles have time to recover. Gradually
build the length of time you’re exercising,
the intensity (either by increasing the speed
or using weights), or the number of days you
exercise. In other words, try to do a bit more
than last time!
Follow this simple at home workout plan
and you’ll soon start seeing the results of
your hard work.MARCH 2 02 1 T3 13In association with
Your first 30-minute workout planRECOMMENDED
PRODUCTS
DOMYOS FITNESS
COMFORT MAT
This 20mm thick mat offers a
maximum level of comfort for all your
workouts done without shoes. Work
out in the right conditions! You ’ll love:
The ultra-comfortable thickness; the
perfect size (190cm x 70cm x 20mm).
You’ll be wild about: The ultra-
practical carry strap to
take it anywhere!
£39.99, decathlon.co.ukTONE DUMBBELLS
TWIN-PACK 3 KG
Dumbbells are a must-have part of
any strength training kit. This model
is available in six different weights to
suit all your workout needs.
You ’ll love: The comfortable grip; the
no-roll design. You’ll be wild about:
How versatile they are: make all
your squats, lunges and bicep curls
more intense.
£14.99, decathlon.co.ukTONE SOFTBELL ADJUSTABLE
WRIST AND ANKLE WEIGHTS
TWIN-PACK 0.5 KG
These soft dumbbells are perfect
for strength training and toning
exercises, no matter the size of your
workout space. Tone up by wearing
them on your wrists and ankles! Sold
in pairs, from 0.5kg to 2 kg each.
£7.99, decathlon.co.ukIM
AG
E^
SO
UR
CE
:^ G
ET
TY