Exercise #1 – Lunges with bicep curl (with tinned beans)
Start by holding two tins of beans at your sides, step your left foot forward and bend knees until your left thigh is almost parallel to the floor. Lunge forward and curl tins of beans in front of your chest, palms facing up. Reverse to return to start and repeat with right leg.
Exercise #2 – Step-ups with weights (with 1kg rice)
Start by standing in front of a bench, chair or small table around knee height, holding bags of rice at your sides. Place your left foot firmly on the bench, then drive through foot and lift body up until your leg is straight and your right foot is elevated. Keeping your chest tall step your foot back on to the floor. Alternate legs.
Start by standing with feet shoulder-width apart and turned out, thighs facing forward, knees tracking over toes, holding two bottles of kombucha in front of chest. Tuck in tailbone, keep core strong and chest high then lower down until thighs are parallel with floor. Press through heels, ensuring knees don’t track inwards, to rise back up to start. Repeat for duration of set.
Exercise #4 – 10 x Jumping jacks into 10 punches (with tinned beans)
Start standing with hands by sides with a tin of beans in each hand. Jump legs open, while bringing hands up overhead. Jump legs back together and bring arm with tins of beans down by sides, then repeat. Once you’ve completed 10 jumping jacks go into 10 punches, extending arms in an alternating pattern. Continue alternating until time runs out.
Exercise #5 – Bent-Over Row (with laundry detergent)
Start by hinging forward - push hips back, knees slightly bent, torso leaned forward holding a bottle of laundry detergent with one hand, arm extended straight toward floor in front of foot and rest other hand on a bench or chair for balance. Keep shoulders level, chest high and squeeze shoulder blade, pulling the elbow up until weight comes to chest height. Reverse to return to start of row. Continue for 20 seconds then swap arms.
Exercise #6 – Tricep extensions (with a bag of oranges)
Stand with feet hip-width apart, holding a bag of oranges in your hands. Bring the bag of oranges overhead, extending your arms straight so the oranges are above your head. Keeping everything from shoulders to elbows still, slowly bend your elbows, lowering the oranges behind your head until your arms are just lower than 90 degrees. Ensure your elbows do not track out and point forward. Pause at the bottom and raise back to straight. Continue until time runs out.
Exercise #7 – One arm raised push-ups (using a box of Remedy Kombucha cans)
Place the box of kombucha cans under one hand and place your knees on the ground. Make sure your hands are under your shoulders in a straight line. Slowly bend your elbows and lower your body down (focusing on getting your chest as low as possible). Once your arm is at a 90-degree angle, return to start. Continue for 20 seconds, then repeat with your other arm.
Exercise #9 – Kettlebell swings (with a bottle of milk or laundry detergent)
Start by hinging forward - push hips back, knees slightly bent, torso leaned forward holding of a bottle of milk or juice with both hands, arms extended straight toward floor between your knees. In one motion, squeeze your glutes, straighten legs, lift torso, thrusting your hips forward, while swinging the bottle to shoulder height, keeping your arms straight and your core tight. Reverse the movement, bringing the bottle back between your legs. Continue until time runs out.
Exercise #10 – Plank with alternating taps (with box of Remedy Kombucha cans)
Start by holding the start of a push-up position, hands below shoulders, legs shoulder-width apart keeping your abs and glutes engaged. Place the box of kombucha cans in front of you. While keeping your body still (try to avoid rocking), tap the ball with one hand. Return to start. Then tap the ball with your alternate hand. Continue alternating until time runs out.
Exercise #11 – Russian twists (with a bag of flour)
Start seated on the floor, balancing on your tailbone with legs in front of you bent slightly and elevated, with ankles crossed. Clasp your hands at chest holding a bag of flour with your torso leaned back and rotate to one side. Squeeze your abs as you rotate your upper body and the bag of flour to the other side. Reverse movement to return to start. Continue alternating from side to side until time runs out.
Exercise #12 – Toe touch abs (with a bag of flour)
Start by lying on your back with legs extended straight toward ceiling, with your back resting on a mat, and hold a bag of flour in front of your chest. Squeezing your lower abs, curl chest up off floor and reach bag of flour toward your toes. Lower back down to start. Continue until the time runs out.
Exercise #13 – Foam roller (toilet paper)
Pinpoint the sore or tight area of muscle. Lower your body onto the toilet paper until you reach a point of discomfort (but not pain) and hold it there for 20-30 seconds.