3 ways to rise and shine

Set your alarm for this easy and energising bedroom workout, says Amanda Khouv.

No gym membership and no time are no excuse for skipping a workout. This quick-fire workout will get you fit, efficient and smug — all before you’ve even brushed your teeth.

All you need to complete these three simple moves is a chair or your bed.

So don’t waste time thinking about it… Just wake up, work out, and enjoy the energy boost all day long.

HOW TO DO IT

Perform one full set of each move back to back, then rest for 30 to 60 seconds. Repeat this sequence for the allotted number of sets for your level.

LEVELS

Beginner: 2 x 10 reps

Intermediate: 3 x 10 reps

Advanced: 3 x 15 reps

SQUAT JUMP

Areas trained: Bottom, legs

Technique:

¦ Stand, with one foot behind you, on your bed or a chair, the other foot slightly forward of your body. Hold a dumbbell in each hand to up the difficulty.

¦ Bend your front leg to lower yourself as far as is comfortable, then push back up to the starting position and repeat.

¦ Perform the allocated reps on each leg to complete a full set.

¦ Bend at your knees and hips to push your bottom back, and as low as possible.

¦ From this low, squat position, jump up as high as you can.

¦ Land softly with knees bent and repeat.

SAFETY TIP: Keep yourshoulders back and chest upthroughout

BULGARIAN SPLIT SQUAT

Areas trained: Legs, bottom

Technique:

¦ Stand, with one foot behind you, on your bed or a chair, the other foot slightly forward of your body. Hold a dumbbell in each hand to up the difficulty.

¦ Bend your front leg to lower yourself as far as is comfortable, then push back up to the starting position and repeat.

¦ Perform the allocated reps on each leg to complete a full set.

SAFETY TIP: Keep your torso upright throughout the movement

PRESS-UP SHOULDER TAP

Areas trained: Chest, rear upper arms, shoulders, core

Technique:

¦ Start in plank position on your hands.

¦ Bend your arms to lower your chest to the floor, keeping your body in a straight line, from feet to shoulders, throughout.

¦ Push back up to the start and tap your shoulder with the opposite arm without tilting your hips.

¦ Repeat from the start, alternating arms with each rep.