MARCHing down the hallway
For this month’s workout routine, I’ve put together 10 exercises that can easily be done in your hallway or any large open space in your house. This workout routine mainly consists of exercises that focus on your lower body. You can repeat the 10 exercises 3 times or more depending on your fitness level. So please join me by marching down your hallway, to get the bum bums you want.
Start by going down until your back knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your front foot and extend both knees to raise yourself back up. Step forward with your back foot, repeating the lunge on the opposite leg.
Stand tall with your feet hip width apart and your arms down by your side. Keep your back straight, with your spine neutral, and your chest and shoulders up. Start to lower your body back as far as you can by pushing your hips back and bending your knees, pushing your body weight into your heels. As you are lowering into the squat your arms will start to rise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted, not rounded, at all times. Pause then lift back up in a controlled movement to the starting position. Turn 180 degrees facing the opposite direction and squat again, keep squatting and turning until you reach the end of the hallway. Repeat this movement back to your starting point.
NARROW SQUAT WALK
Start by putting your feet hip width apart. Push your bum back as you would when performing a normal squat. Stay in this position and start taking small steps forward. Carry on with this movement until you reach the end of the hallway. Turn around and continue “squat walking” back to your starting point.
Stand with your feet hip width apart. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm six times or until you reach end of the hallway. Turn around and inchworm back in the opposite direction.
SIDEWAYS SQUAT WALK
Stand with your feet a little more than shoulder-width apart. Get into a squat position, knees at roughly a 45-degree angle, and walk sideways. Take 5 to 10 steps to the left, then right. Try keeping your arms outstretched in front of you, which will provide balance as you do the exercise. Slower and better quality is more important than attempting to do this fast with poor quality.
Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.
CRAB SIDEWAYS WALK
Start by sitting on the floor with your feet out in front of you, hip-width apart. Plant your palms behind you and push up onto your hands and feet so your hips are raised. Start moving to your side, first moving your left hand and then left foot. Followed by your right hand and right foot.
OPEN LEG SQUAT WALK
Start by opening your legs out to the sides. Dip down into a squat and start walking forward until you reach the end of the hallway. Turn around and go back in the opposite direction.
CRAB FORWARD/BACKWARD WALK
Start by sitting on the floor with your feet out in front of you, hip-width apart. Plant your palms behind you and push up onto your hands and feet so your hips are raised. Begin “walking” forward by moving your left hand, followed by your right foot and then your right hand followed by your left foot. Walk six or more steps as space allows, then walk back.
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump forward explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Happy sweating and remember to tag us on social media, using the hashtag #sunkissedbody.