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Fitness expert Sophie Guidolin
Fitness expert Sophie Guidolin

Does the thought of waking up at 5am to do a quick run fill you with dread? Don't worry, we hear you!

According to fitness expert Sophie Guidolin, watching your favourite TV show is a perfect time to get some movement in as you will be distracted and entertained. Here are her top TV-friendly exercises. Remember to warm up first!

  1. Stand with your feet shoulder-width apart in a comfortable stance with your hands out in front of you or at your sides for stability.

  2. Hinge at your hips, then knees as if you were going to sit in a chair.

  3. Go as low as you can without placing any pressure on your joints, but instead focus on your muscle contractions.

  4. Upon reaching the bottom squat position, hold tightly without bouncing or moving for 2 seconds.

  5. Pushing through your heels without bouncing, straighten your legs back up to return to a standing position.

HOT TIP: Try adding a booty band for added intensity and a serious burn!

  1. Stand in a tall posture with your feet shoulder-width apart.

  2. Place one foot back while maintaining an upright posture.

  3. Bend both knees until your rear knee softly touches the ground. Try to maintain an equal angle at both your knee and hip joints.

  4. Press through your heel firmly into the ground and return to the starting position, ensuring you keep your torso stable and drive from your quadriceps.

  5. Repeat the movement on the other leg.

  1. Stand with your feet in a wide stance with your feet facing out.

  2. Squat down to below parallel as if you were going to sit on a chair.

  3. Push through the heels to push yourself back up to the starting position.

  1. Stand with your back flat against a wall.

  2. Walk your feet out about 2 feet in front of you with your feet just over shoulder width apart.

  3. Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Your thighs should be parallel to the ground and it should appear as if you are sitting in a chair.

  4. Hold this position for the prescribed time, ensuring correct posture and technique is maintained throughout.

  1. Begin with your hands placed under your shoulders and feet slightly wider than hip width apart on the floor.

  2. Step your legs behind with your feet together and curl your toes under.

  3. Lift your hips up and keep your chest in front of your hands.

  4. Form a straight line from your head through to your heels, and maintain this line throughout the movement.

  5. Lower yourself downward until your chest almost touches the floor while your feet stay firmly put.

  6. Straighten your arms back up to the starting position before you lower yourself down again.

  1. Lie on your back with your legs bent and your feet flat on the floor.

  2. Position your feet so that your heels are close to your buttocks.

  3. Drive your hips upwards by pressing your feet firmly to the floor and squeezing your buttocks at the top of the exercise (while avoiding overextending).

  4. Gradually lower back to the starting position, ensuring that you maintain tension through your glute muscles.

  1. Begin in a push-up position.

  2. Lower both your forearms to the ground so that your elbows and fists are flat on the ground. Your palms should be balled up and your shoulders should be parallel to your elbows.

  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.

  4. Straighten your body, keeping your neck and spine neutral. Flex and engage your core, while squeezing your bottom.

  5. Hold this position until after the burning begins, ensuring you always maintain your technique throughout. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

  1. Stand up and extend your arms straight out by your sides with your palms facing your body.

  2. Rotate your arm from back to front before alternating to the other arm.

  1. Lying on the floor, start with your knees bent and palms by your sides.

  2. Raise your shoulders slightly off the mat and engage your core muscles ensuring you’re not straining your neck.

  3. Reach over with your right hand to tap your right ankle before switching over to tap your left ankle with your left hand.

  1. Start in a glute bridge position with your back flat on the ground.

  2. Tuck your neck into your chest and dig your elbows into the ground.

  3. Put the bottoms of your feet together and have your heels as close to your buttocks as possible.

  4. Thrust into the air while maintaining a neutral back and lower slowly until your buttocks touches the ground.

When you’ve finished, Soph recommends these 8 post-workout stretches.

Find out more at The Bod - and there's handy app too with great workouts and meal plans.



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