Don’t let a lack of space muddle up your fitness routine. We got VisionBody’s Malaysia trainer, Ain Ramli, to whip up SIX workout moves you can do using your tiny condo balcony. It’s a complete, 20-minute workout that covers all the bases.
1. Body-weight squats
Body-weight squats strengthens and tones the lower body and can be performed anywhere with no equipment and limited space. Start by standing straight with legs shoulder width apart, tighten up your core and lower down your bum as you squat down and come back up. Repeat up to 3 sets of 10 reps.
2. Full plank passé twist
Begin in a full plank position with your feet together. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee into a passé position (your hips should turn to the left and you’ll pivot slightly on the ball of your left foot). Slide your right leg back to start and then repeat to the left. Do up to 3 sets of 5 reps. This engages those hard-to-target obliques twice as effective compared to a traditional plank.
3. Jumping lunges
Step forward with your left foot and lower into a lunge. Jump straight up off the floor , swinging your arms forward while switching your legs in midair, like a pair of scissors. Land in a lunge with your right leg forward. Repeat for 3 sets of 5 reps. This target the glutes, quads, hamstrings, and calves.
4. Cross body mountain climber
Get into a push up position with your arms straight . Bring your right knee toward your left elbow, return to start, and then bring your left knee to your right elbow. Continue alternating legs at a fast pace. Do 3 sets of 10 reps, it’ll engage your upper arms muscles, as well as your core and legs.
5. Side plank
Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat for 3 sets of 5 reps. It strengthens your core, arms, legs and improves balance.
6. Carousel horse barre workout
Pro tip: Use your balcony’s railing for barre workout moves
Start by placing palms on the railing with feet parallel and hip-distance apart. Step left foot back, bend both knees slightly into a lunge, and hold. Stack right knee directly over the ankle while left knee bends toward the floor and stays under hip. Press right foot and the ball of your left foot down evenly into the floor. Keep hips level and square, core engaged, and shoulders stacked over hips. Hold for 5 deep breaths, then repeat for 3 sets of 10 reps.