No Gym, No Problem: Part One

The first of a 3-part series with Tanya Poppett — bodyweight workouts you can do on the go.

This post comes from our friend and Australian workout instructor, Tanya Poppett.

Getting in shape doesn’t necessarily mean hitting the gym. Just get out, be active and move your body. Here are a few simple workouts that you can do any time, anywhere. No machinery necessary —  all you need is your mat! (#movementisfree)

For the first segment in our bodyweight workouts, we will be focusing on our leg and booty. This workout targets all areas of the glutes to tone and shape your lower body, helping you feel strong, fit and confident. To get the most out of this workout you will need to focus on engaging the targeted muscle group. Make sure you squeeze the glutes and lift up through the core whilst performing each of the exercises. Perform each move for 40 seconds with a 15-second rest in between. Aim for 3-5 rounds working at your own level.

Move #1 — Ballet Bridges


Keep your glutes engaged as you thread your foot underneath the grounded leg. Tuck up through your belly button and tilt the hips upwards to protect your lower back.

Move # 2 — In & Out Sumo Jumps


Stay low as you jump your feet in and out, squeezing the outer glutes as you jump into the wide sumo stance and your inner thighs as you jump back in. Land softly and keep light on your feet.

Move #3 — Squat Up


Keep your hips back and weight in the heels as you step up into a squat. Squeeze the glutes as you jump up and land lightly on your feet with knees slightly bent.

Move #4 — Curtsey Squat


Keep the weight in your heels as you perform the squat — don’t let your knees go over your toes. Your chest should be lifted throughout the exercise, maintaining a nice, neutral posture. Perform each movement for 40 seconds with a 15-second rest in between. Aim for 3-5 rounds working at your own level.

+Thank you Tanya! We’ll check in with you next week for Achieving Balance, Part 2!

Follow Tanya on Instagram and check out her website.

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7 years ago

As always great post!

7 years ago

Love this! It’s actually something you can do in the office too in the middle of the day to get your heart rate up a little!

Thanks! Looking forward to more posts!


7 years ago

Thank you for this post, I’ve been lacking in motivation to get back in to exercising since leaving uni but this has definitely inspired me to get back to it. I’m going to have a good read through your previous posts now :-) xx

7 years ago

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