Rather than leave her suitcase gathering dust, personal trainer and Fitness Australia board member Chantal Brodrick has come up with 4 easy exercises using a small suitcase...
Squats! Hold your case or bag in front of you and keep it close to your body. Stand with your feet shoulder width apart. Brace your core, stand tall and look straight ahead. Slowly bend your knees, sit down and back to lower to a squat position – hips to knees. Only go lower if you have the mobility and train regularly! Return to start position and repeat.
2. Single Leg Deadlifts
Stand with both feet under hips, fold your luggage in your left hand and shift your weight into your left leg. Keep a soft bend in the knee. Tip from the hip so your right foot leaves the floor. Keep your arm straight and your back flat, and only go as far as you can without losing form. Return to start position, and then repeat on the other side.
3. Shoulder press
Stand tall with your feet shoulder width apart. Start with your luggage at chest height. Brace your abs and be careful not to arch your back as you press overhead. Press the case up and keep a firm grip on it, continue looking straight ahead and keep your core activated. Return the case to chest height and repeat.
4. Chest Press!
Lay on the ground with your case or luggage. Bend your knees so your feet are flat on the group. Get a secure grip of your case, and press it directly up towards the ceiling, extend the arms, but don’t lock out the elbows, then return to your start position. Repeat. Make sure you keep your core braced!
To find more Fitness Australia approved workouts and inspiration to Keep on Moving while you’re at home, visit https://keeponmoving.fitness.org.au/
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