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Come out of lockdown fitter, leaner and stronger with this bodyweight workout. 

We’ve all had some time to adjust to exercising at home, so hopefully you’ve begun to hit a groove. Which means you’re as ready as you’ll ever be to tackle this mean 1000-rep workout that can be done in your lounge room, without any equipment, from PT Beth Thayne. 

“It works the entire body for a comprehensive workout that you try to complete as quickly as possible,” says Thayne. “You start with 20 reps of the five exercises, then go down to 19 reps for the second round. Knock
off one rep each round until you get to five and you’ll have done 1000 reps. 

“There’s a huge emphasis on core work, but with the volume of reps you also get a good leg and upper-body workout in there. 

“Because it’s a descending ladder to a completion point, you also have the chance to set a time and then aim to beat it next time. Rest when you need to, but try to keep the rest to the end of a round and aim for 30-45 seconds. 

01

Push Up

Start in the high plank position with your hands underneath your shoulders, feet together, keeping your core braced and with your body forming a straight line from your neck to your heels. Bend your elbows to slowly lower until your chest is just above the floor, then push back up. Rest your knees on the floor if you start to fatigue.

02

Squat shoots

Stand with your feet
hip-width apart. Bend
your knees and, keeping your chest upright, lower until your knees are
at 90°. Touch the floor between your feet, then push back up and extend your arms above your head before returning
to the starting position.

Mountain Climbers
03


Mountain climber

Start in the high plank position with your feet slightly apart and your hands underneath your shoulders. Keeping your core tight, drive your right knee towards your chest. Return your right leg to the floor and repeat on your left side. That’s one rep. Continue at pace.

04


Shoulder tap

Start in the high plank position with your feet slightly apart and your hands underneath
your shoulders. Keeping your core tight, bring one hand off the floor and slowly raise it to touch the opposite shoulder, then bring it back to the floor and complete the same action with the other hand. That’s one rep.

Tap each shoulder alternately. That’s one rep.
05

Toe taps

 Lie on your back and extend your legs straight up, or as close to that
as you can. Reach up, raising your upper body off the floor, to touch your toes with your hands. Lower until your upper body is flat on the floor to complete the rep. 

06

Rest

Nice work.