Boost your metabolism first thing in the morning with this full body workout from our head trainer Nikki Fogden-Moore.
Skipping is the ideal way to warm up on the spot. In fact, if you’re keen, I’d suggest putting some 2–3-minute skip sessions in between each exercise to rev up the cardio element.
1. Start slow to get a good rhythm – skip like you run, with one foot at a time – think Rocky!
2. Lunge & Twist
This is a great exercise that gives the classic lunge some extra oomph and works your core.
1. Stand with both feet shoulder-width apart in start position and place your weight in the middle.
2. Step forward with your right leg and lower your body to the ground, keeping your back straight and your shoulders back.
3. Twist to the opposite side and then immediately step up – pause then and take the next leg into a lunge.
4. Repeat on the other side as you walk forward in a travelling lunge. I do 5 lunges out and 5 lunges back.
3. Wide leg squat with weight and forward raise squats
Weighted squats with standard feet or wide leg are the exercises I usually start on as they warm up your whole body.
This exercise fires up your biggest muscle group and ensures a great start to the workout.
1. Hold the kettle bell/weight with straight arms, with your shoulders back, and with your feet slightly wider than shoulder-width apart.
If you want to engage your inner thighs, take your feet into a wider squat.
2. Keep your shoulders back at all times and your eyes forward while you take a deep squat, with your thighs parallel to the ground.
Your weight should stay in the same position. Then rise back to the starting position. Avoid over-extending your knees on the return extension.
3. Do the same thing in a wide leg squat – activating your inner thighs.
4. Plank Toe Touch Combo
1. Start in a full plank with your arms straight and under your shoulders, your back in line, and your hips even.
2. Engage your abs, and then gently move your left knee into your chest, across the other side and then extend the leg out to the side, touching the toe to the ground at a 45-degree angle.
3. Repeat this in reverse – toe touch, knee tuck, knee crossover and return to the starting position.
4. Swap sides and then repeat 10 to 15 times.
5. Meditation and mojo
Taking time to centre yourself is so important for vitality and wellbeing.
Start with some relaxing music, sit in a comfortable position and concentrate solely on your breath.
Feel your lungs fill with air as you inhale and see your tummy rise as you take good-quality breaths into your lungs – release and feel the air exhale.
Keep your shoulders relaxed and your eyes soft. I like to look at nature or the ocean.
If I am travelling or not able to see a lovely view I end my workout with sitting cross-legged with my eyes closed and visualise the beach to help guide me into a quiet mental state.
This is something that can add so much value to your day with so little effort.
The biggest challenge for most is to fight the feeling to move or be doing something. Take the moment to recharge.