For busy people (or those stuck at home), it’s not always realistic to make it to the gym or fit in a five-mile run. It doesn’t mean you should miss out altogether. For some expert guidance, we caught up with MitoQ ambassador and former director of strength and endurance for the LA Lakers: @gunnarfitness.
Gunnar advised: “You have to have a plan, that’s the first thing. And you have to remember that there’s no such thing as a fitness or a health anniversary. Waiting to start until your 30th birthday, after the school year ends, until you’re on vacation from work - all those things, to me, don’t really matter. I think, ultimately, to you they’re not going to matter because if someone says, ‘when did you start working out?’, you’ll go ‘I don’t know...’ - it’ll be kind of vague - the point is that you got going. Have that plan and map it out.”
To get you started and show you how you can power up from literally anywhere, Gunnar has put together a series of five exercises that are quick, targeted and effective.
Push-Up on a Chair
- Take your hands shoulder-width apart.
- Flair your elbows slightly.
- Drop your hips just a little bit so you have a straight line between the h’s (head, hips, heels).
- Lower your body down (under control) and drive back up.
- Facing away from the chair, put the heels of your hands on the edge of the seat of the chair.
- Lower your body straight up and down as though you’re scratching your spine on the chair.
- Lower down to your shoulders, or almost as low as your elbows, and then drive up with emphasis, flexing the triceps and the muscles on the back of the arms.
Seated Leg Raise
- Sit down and lean back until you feel your abs engage.
- Extend your legs, slight break at the knee and push the shins towards the ceiling - don’t pull the knees in toward the chest.
- Raise up and lower slowly, without touching your feet to the floor.
- Place one foot in the center of the seat cushion.
- Drive off that forward leg, raising up slowly.
- Lower yourself down slowly - and emphasize on the way up.
- Lying on your back, put your heels on the center of the seat cushion.
- Bridge your hips up by driving your feet down. You want to feel a contraction of the glutes at the top of the motion.
- Slight pause, so you know you own that rep.
- Slowly lower.
Reviewed by: Asha Hira/ BPharm