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A-list fitness guru reveals how to get in shape during lockdown with minimal equipment - cramzine

A-list fitness guru reveals how to get in shape during lockdown with minimal equipment

With new hope for the loosening of lockdown restrictions, many of us will be looking to looking to get in shape ahead of the summer. 

UK-based celebrity fitness guru Cornel Chin has a host of A-list clients including Leonardo DiCaprio, Colin Firth, Tilda Swinton, Naomie Harris, Joseph Fiennes and Chiwetel Ejiofor. 

The high-profile trainer has shared his 15 move bodyweight workout with Femail, which promises to help you build muscle at home, without using any weights. 

Chin is an ambassador for Ex Belt, an innovative piece of exercise kit which combines a belt and resistance bands whilst increasing calorie burn by up to 30 per cent. 

But the strength-training workout requires minimal equipment, with simple moves which can all be done at home, using your kitchen chairs, stairs or just by leaning against a wall.    

CHAIR ARM DIPS

Chair arm dip: Place your hands over the edge of the chair and outside hip width apart and keep your feet together and flex feet upwards

Bend your elbows to lower your hips to the floor and extend arms to return to start position to complete the full movement

Bend your elbows to lower your hips to the floor and extend arms to return to start position to complete the full movement

HOW TO: 

  • Ensure your chair is stable.
  • Place your hands over the edge of the chair and outside hip width apart.
  • Walk both feet forward so your legs are at a right angle.
  • Keep your feet together and flex feet upwards.
  • Bend your elbows to lower your hips to the floor.
  • Extend arms to return to start position to complete the full movement.
  • To maximise the effect of this exercise, try crossing one leg over the other.

Start with: 2 sets of 10 repetitions and increase the number of reps when you feel able to. 

Muscles this bodyweight exercise targets: Rear upper arm, shoulders, bust.

ALTERNATE BENCH/STAIR STEP UPS

Stair step ups: Stand at the base of a low bench or your stairs and gradually step up with your right leg followed by your left

Stair step ups: Stand at the base of a low bench or your stairs and gradually step up with your right leg followed by your left

Step back down to the starting position with your right leg, followed by your left leg carrying on in an alternating 'Up' and 'Down' motion

Step back down to the starting position with your right leg, followed by your left leg carrying on in an alternating ‘Up’ and ‘Down’ motion 

HOW TO:  

  • Stand at the base of a low bench or your stairs. 
  • If you don’t have access to stairs or bench, you can try this move on a sturdy box.
  • Place your hands at your sides or on your hips and keep torso upright.
  • Gradually step up with your right leg followed by your left.
  • Step back down to the starting position with your right leg, followed by your left leg.
  • Continue in an alternating ‘Up’ and ‘Down’ motion i.e. up with your right, up with your left, down with your right, down with your left, then change your leading leg each repetition. Up with your left, up with your right, down with your left, down with your right.

Start with: 2 sets of 10 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: front thighs, hamstrings, buttocks.

SUMO SQUATS

Sumo squats: Stand with feet wider than shoulder-width apart and your toes slightly turned out and position your hands in front of your hips

Sumo squats: Stand with feet wider than shoulder-width apart and your toes slightly turned out and position your hands in front of your hips

Push your hips back and squat down, keeping your chest up and knees out. Bring the hands down to the floor in between your legs. Then stand back up to starting position.

Push your hips back and squat down, keeping your chest up and knees out. Bring the hands down to the floor in between your legs. Then stand back up to starting position.

HOW TO:

  • Stand with feet wider than shoulder-width apart and your toes slightly turned out. Position your hands in front of your hips.
  • Push your hips back and squat down, keeping your chest up and knees out. Bring the hands down to the floor in between your legs. Then stand back up to starting position.
  • Avoid your heels losing contact with the floor as you squat.
  • Don’t let your knees cave inward.
  • Keep your lower back straight as you squat.

Start with: 2 sets of 10 to 12 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: front thighs, hamstrings, buttocks.

WALL SQUATS

Wall squats: Stand against a wall or supportive surface with your arms at your sides and your feet about shoulder-width apart

Wall squats: Stand against a wall or supportive surface with your arms at your sides and your feet about shoulder-width apart

Lean against the surface, with your back straight, and your neck aligned with your spine. Bend your knees and slide down the surface until your thighs are roughly parallel to the ground

Lean against the surface, with your back straight, and your neck aligned with your spine. Bend your knees and slide down the surface until your thighs are roughly parallel to the ground

HOW TO:

  • Stand against a wall or supportive surface with your arms at your sides and your feet about shoulder-width apart.
  • Keep your feet about 18 to 24 inches out from the surface.
  • Lean against the surface, with your back straight, and your neck aligned with your spine.
  • Bend your knees and slide down the surface until your thighs are roughly parallel to the ground.
  • To protect your knees keep them slightly behind or just over your ankles
  • Breathe in and out as you maintain this position
  • Hold your squat position for as long as you can, up to 60 seconds.
  • Extend your knees and slide back up the wall or surface to your original starting position.

Muscles this bodyweight exercise targets: Front thigh, hamstrings, buttocks.

LATERAL SIDE LUNGES

Lateral side lunges: Start by standing tall with your feet parallel and shoulder-width apart

Lateral side lunges: Start by standing tall with your feet parallel and shoulder-width apart

Take a big step to the side with your left leg, ensuring you keep your torso as upright as possible, Then bend your left knee, push hips back and lower until your left knee is bent 90 degrees

Take a big step to the side with your left leg, ensuring you keep your torso as upright as possible, Then bend your left knee, push hips back and lower until your left knee is bent 90 degrees

HOW TO:

  • Start by standing tall with your feet parallel and shoulder-width apart.
  • Your back should be straight and your weight on your heels.
  • Take a big step to the side with your left leg, ensuring you keep your torso as upright as possible.
  • Then bend your left knee, push hips back and lower until your left knee is bent 90 degrees.
  • Keep your trailing leg straight.
  • Push back to start stand tall.
  • You can alternate, or complete all reps on your left before moving on to your right.

Start with: 2 sets of 10 to 12 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: Front, inner and outer thigh.

PRESS UP TO SIDE PLANK

Press up to side plank: Start in push-up position with your hands in line with and slightly wider than your shoulders, your feet together, and your body straight from head to heels

Press up to side plank: Start in push-up position with your hands in line with and slightly wider than your shoulders, your feet together, and your body straight from head to heels

Once you return to the starting position, shift your weight onto your left hand, stack your right foot on top of the left, roll your right hip back, and extend your right arm toward the ceiling

Once you return to the starting position, shift your weight onto your left hand, stack your right foot on top of the left, roll your right hip back, and extend your right arm toward the ceiling

HOW TO:

  • Start in push-up position with your hands in line with and slightly wider than your shoulders, your feet together, and your body straight from head to heels. Squeeze your glutes and brace your core to lock your body into position.
  • Keeping your elbows tucked (not flared), core engaged, and head in line with your spine, bend your elbows and retract your shoulder blades, lowering your torso as far as possible while maintaining a straight body position.
  • Pause, and then push back up to the starting position.
  • Once you return to the starting position, shift your weight onto your left hand, stack your right foot on top of the left, roll your right hip back, and extend your right arm toward the ceiling (the only parts of your body on the floor will be your left hand and the outside edge of your left foot). Keep your body straight throughout the movement.
  • Bring your right hand and foot back down to the floor, and repeat the sequence, switching sides on the next side plank. Continue alternating sides on each rep.

Start with: 1 set of 6 to 8 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: Bust, shoulders, upper arms, core, buttocks

ABDOMINALS HUNDRED

Abdominals hundred: Start lying on your back, with your arms at your sides. If you're a beginner, keep your feet flat on the floor

Abdominals hundred: Start lying on your back, with your arms at your sides. If you’re a beginner, keep your feet flat on the floor

Lift your head and shoulders off the floor. Lift your arms, keeping your palms facing down and pump them vigorously. Inhale for 5 pumps, then exhale for 5

Lift your head and shoulders off the floor. Lift your arms, keeping your palms facing down and pump them vigorously. Inhale for 5 pumps, then exhale for 5

HOW TO:

  • Start lying on your back, with your arms at your sides.
  • If you’re a beginner, keep your feet flat on the floor. This helps minimise the strain to the lower back until the deep core muscles are strong and confident enough to progress.
  • If you’re more advances, lift your legs to a right angle, or lift your legs straight out at 45 degrees.
  • Lift your head and shoulders off the floor. Lift your arms, keeping your palms facing down and pump them vigorously. Inhale for 5 pumps, then exhale for 5.
  • Aim for 30, then 40 until you can hit 100.

Muscles this bodyweight exercise targets: Mid-section, core

STRAIGHT ARM PLANK CLOCK WALK

Straight arm plank clock wall: Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart

Straight arm plank clock wall: Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart

Keeping your core continuously contracted, walk one arm out to the side to create a wide arm placement, then follow up with your opposite arm to bring your arms back to a shoulder width distance

Keeping your core continuously contracted, walk one arm out to the side to create a wide arm placement, then follow up with your opposite arm to bring your arms back to a shoulder width distance

HOW TO:

  • Get into a push up position with your hands on the floor directly below your shoulders and your feet hip width apart.
  • Keeping your core continuously contracted, walk one arm out to the side to create a wide arm placement, then follow up with your opposite arm to bring your arms back to a shoulder width distance.
  • Ensure you keep your back flat and core strong as you continue walking your arms around in a circle, similar to the arms on a clock.
  • Complete one full circle of the body, then switch directions and repeat back to complete another full circle in the opposite direction.

Start with: 1 set in each direction and increase the number of sets when you feel able to.

Muscles this bodyweight exercise targets: Upper arms, shoulders, bust, core.

PLIE SQUAT CALF RAISE

Pile squat calf raise: Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs

Pile squat calf raise: Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs

Raise your heels off the floor and squeeze your calves. Lower your heels and return to the starting position

Raise your heels off the floor and squeeze your calves. Lower your heels and return to the starting position

HOW TO:

  • Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs.
  • Raise your heels off the floor and squeeze your calves.
  • Lower your heels and return to the starting position.
  • Repeat until set is complete.

Start with: 2 sets of 10 to 12 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: Calves, buttocks inner thigh.

BENT OVER BIRD DOG ARM LEG RAISE

Bent over bird  dog arm leg raise: Start with feet together before bending forward at your waist, keeping your spine long and still

Bent over bird  dog arm leg raise: Start with feet together before bending forward at your waist, keeping your spine long and still

Extend one leg back and up, as you simultaneously extend the opposite arm out in front of you just parallel to the floor

Extend one leg back and up, as you simultaneously extend the opposite arm out in front of you just parallel to the floor

HOW TO:

  • Start with feet together.
  • Bend forward at your waist, keeping your spine long and still.
  • Extend one leg back and up, as you simultaneously extend the opposite arm out in front of you just parallel to the floor.
  • Squeeze the abs tightly and keep your body in a straight line.
  • Avoid rounding your spine. Keep your chest open and neck long.
  • Hold this position for the count of 5 to 10 seconds.
  • Change over to the opposite arm and leg. When you complete an equal amount of time on each side, it is considered to be one repetition.
  • Alternate 4-6 repetitions on each side.

Muscles this bodyweight exercise targets: The whole body, pelvic stability and gluteal muscles.

PLANK WITH ALTERNATING KNEE TO ELBOW

Plank with alternate knee to elbow: Begin in a full plank position before raising the opposite leg to your elbow

Plank with alternate knee to elbow: Begin in a full plank position before raising the opposite leg to your elbow 

Lift your leg and pull your knee toward the opposite shoulder and push knee back to starting position

Lift your leg and pull your knee toward the opposite shoulder and push knee back to starting position 

HOW TO:

  • Begin in a full plank position.
  • Lift your leg and pull your knee toward the opposite shoulder.
  • Push your knee back to starting plank position. Be sure to keep your abs and glutes tight throughout the exercise.
  • Repeat on the other side to balance out your strength training.

Start with: 1 sets of 10 to 12 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: Core, obliques, shoulders.

KNEELING HAMSTRING STRETCH

Kneeling hamstring stretch: Kneel on one knee with the other leg extended forward. Ensure the spine is kept elongated as you fold forward from the hip joint

Kneeling hamstring stretch: Kneel on one knee with the other leg extended forward. Ensure the spine is kept elongated as you fold forward from the hip joint

HOW TO:

  • Kneel on one knee with the other leg extended forward. Ensure the spine is kept elongated as you fold forward from the hip joint and lay your torso along the front leg. Avoid rounding the back or shoulders.
  • Alternate between having the front foot flexing up to the ceiling and pointing down to the floor.
  • Hold this stretch for 30 to 60 seconds.
  • Swap over to the other leg.

Muscles this bodyweight exercise targets: Rear thigh.

STANDING BACK STRETCH

Standing back stretch: Stand with feet wider than shoulder-width apart and your toes kept straight. Clasp your hands together and stretch your hands forward.

Standing back stretch: Stand with feet wider than shoulder-width apart and your toes kept straight. Clasp your hands together and stretch your hands forward.

Drop your chin to your chest. Outwardly round your entire back while pulling the shoulders forward and apart

Drop your chin to your chest. Outwardly round your entire back while pulling the shoulders forward and apart

  • HOW TO:
  • Stand with feet wider than shoulder-width apart and your toes kept straight.
  • Clasp your hands together and stretch your hands forward.
  • Drop your chin to your chest.
  • Outwardly round your entire back.
  • As you do so, you should be pulling the shoulders forward and apart.
  • Hold the pose for 30 to 60 seconds.

Muscles this bodyweight exercise targets: Upper back, lower back, shoulders.

STANDARD PRESS UPS (WITH THE EX BELT)

Press ups with the Ex Belt: Lower your torso to the ground until your elbows reach a 90-degree angle, as your chest is a few inches off the ground

 Press ups with the Ex Belt: Lower your torso to the ground until your elbows reach a 90-degree angle, as your chest is a few inches off the ground

Raise yourself by pushing the ground away from you to return to the start position and repeat at a steady pace

Raise yourself by pushing the ground away from you to return to the start position and repeat at a steady pace

HOW TO:

  • Place the Ex Belt around your waist and fasten securely.
  • Place your hands through the Ex Bands.
  • Get down on the ground on all fours.
  • Lower your torso to the ground until your elbows reach a 90-degree angle, as your chest is a few inches off the ground.
  • Avoid dropping your hips, and raising your butt hanging in the air.
  • Raise yourself by pushing the ground away from you to return to the start position.
  • Repeat lowering and raising at a steady pace.
  • A modified version of this exercise can be performed on all fours, with your knees on the ground.

Muscles this bodyweight exercise targets: Bust, shoulders, rear upper arm, core.

ALTERNATE V SIT UPS (WITH THE EX BELT)

Sit ups with the Ex Belt: Attach the Ex Belt to your waist and place your hands through the Ex Bands. Begin in a lying position with hands and feet on the floor

Sit ups with the Ex Belt: Attach the Ex Belt to your waist and place your hands through the Ex Bands. Begin in a lying position with hands and feet on the floor

Contract your abdominal muscles and core slowly and lift one leg up to an extended position at a 45-degree angle with your torso.

Contract your abdominal muscles and core slowly and lift one leg up to an extended position at a 45-degree angle with your torso.

HOW TO:

  • Attach the Ex Belt to your waist and place your hands through the Ex Bands.
  • Begin in a lying position with hands and feet on the floor.
  • Contract your abdominal muscles and core slowly and lift one leg up to an extended position at a 45-degree angle with your torso.
  • Reach your arms straight forward or reach up toward your shin as you are able.
  • Maintain good core posture and a strong spine throughout the movement and to avoid rounding your shoulders forward.
  • Hold this V-shaped position for several seconds to begin. As you get stronger, hold the position longer.
  • Return to your starting position slowly while continuing to keep your abs engaged and tight.

Start with: 1 sets of 10 to 12 repetitions and increase the number of reps when you feel able to.

Muscles this bodyweight exercise targets: Mid–section, core.

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