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5 Easy But Effective Exercises You Can Do in Your Bedroom
Cut out the middleman and get creative.
Chances are, you're all too familiar with the high costs of your local gym: sign up fees, annual fees, weird hidden fees that make zero sense. Here's an idea: cut out the middleman, get creative, and work out from the comfort of your own home. James Pisano, head trainer at Core Collective, shows ELLE.com five conditioning exercises you can DIY in your bedroom, along with warm up moves for each.
The Move: Mountain Climber Push-Ups
Perform a traditional push-up to plank position. Alternate bringing your knees up toward your chest, and extend each leg back into plank. Perform another push-up and immediately repeat the sequence a total of 12 times. "This exercise conditions the entire body; the core, arms, quads, chest, hip flexors, and hamstrings," says Pisano.
Pro Tip: Squat First
"Warm up in a deep sitting position, while holding on to something for stability (a kitchen counter or the edge of your bed works), to mobilize the glutes and activate your back," explains Pisano. "This helps prepare your core for the intensive sequence."
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The Move: Weighted Arm Extension Jacks
Stand with your feet together, elbows pulled in tight, and arms at your chest holding a weight. Jump your legs wide open while pushing the weight straight out in front of you. Snap back into starting position and repeat a total of 12 times. "If you don't have access to a gym weight, a water gallon will do just fine," says Pisano. "Use something comfortable to hold that's safe to move around with."
Pro Tip: Practice Arm Extensions
"Perfect your posture before warming up the arms with a short series of frontal extensions," advises Pisano. "Think of it as a test that aims to ensure you can handle the potential impact."
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The Move: Walk Out Crawls With a Double Arm Spin
Stand with your feet shoulder width apart. Bend at the hips and place your palms on the floor. Walk out to extend your body until you're in a stable plank position. Slowly rotate each arm back and around a full 360°. Walk back to standing position and repeat a total of 12 times. "Make sure to keep your tummy engaged from start to finish," recommends Pisano. "That way your core is maximized and your shoulders are stabilized."
Pro Tip: Stretch Your Triceps
"When stretching the upper arms behind your head, always push the elbow down; never pull it across," advises Pisano. "That way you won't risk damage to your shoulder."
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The Move: Weighted Overhead Reverse Lunges
Stand with your feet together and arms extended directly over your head. With a weight secured in your hands, squeeze your tummy tight before taking a step back with one leg. Once your toes touch the floor, sit back and bend the front and back knees 90°. Slowly step back into starting position and repeat a total of 12 times. "Keep your chin raised and your chest up as you move through the sequence, says Pisano. "Don't let the back knee touch the ground—control your range of motion!"
Pro Tip: Pull Down
"If you have something to hang on to that can fully support your weight, warm up with negative pull-ups," says Pisano. "Essentially you start in an engaged pull up position, and slowly lower yourself down. They're great for jumpstarting the biceps and activating the latissimus muscles in your back."
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The Move: Star Jump Burpees
Start in a perch pose (a.k.a. a tight squat with your heels off the ground, knees bent, and arms into your chest). Place your palms on the floor shoulder width apart, jump your feet back and immediately drop your chest to the floor. Push off and return to perch pose. Jump as high as you can with your arms and legs taut, straight and extended wide (in a star shape). Before landing, bring your arms close to the body and close your legs. Return to perch pose and repeat a total of 12 times. "This high-intensity cardio sequence burns plenty of calories," explains Pisano.
Pro Tip: Have a Seat
"Warm up with a core-engaging deep wall squat," recommends Pisano. "Square your shoulders and elevate your arms against the wall for five minutes minimum."
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Model: Lorraine Russell, @MissLalaWorks; Trainer: James Pisano, @jpisano_pt; Makeup artist: Nadine Reid. Shot on location at Core Collective, 45 Phillimore Walk, Holland Park, London W8 7RZ, @coregyms
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