Popsugar Health & Fitness Instagram Alice Liveing's Free At-Home Workout Videos on Instagram Alice Liveing Shares Free At-Home Workouts That Are Tough (and Require Little Equipment) 13 May 2020 by Angela Law View this post on Instagram UPPER BODY AND CORE 💥 A much requested video after Wednesday’s love workout; this is what we got up to! TAG anyone below who might enjoy this workout, and let me know if you try it out! Circuit 1: Push up lowers x10 Plank saws x10 Pike push ups x10 Circuit 2: Bird dogs x10 each side Dead bugs x10 each side Russian twists x10 each side Circuit 3: Mountain climber to Spider-Man x10 Crab grabs x20 Needle through x20 Aim for three rounds of each circuit taking minimum rest between each exercise and around 90 seconds between each round! #HomeWorkout #StayAtHome A post shared by Alice (@aliceliveing) on Apr 23, 2020 at 10:13am PDT Image Source: Instagram user aliceliveing There's little doubt that at-home workouts are one of the simplest ways to fit in a sweat session with the smallest amount of effort. But that doesn't mean that it isn't daunting to plan a routine in your living room that's easy to follow and effective; that's where Alice Liveing comes in. A certified personal trainer, Alice regularly shares quick home workouts that require very little equipment (with the exception of the occasional dumbbell or resistance band), with detailed photos and videos that explain every single step. Alice's workout videos are varied, which means you can pick a different session each day, depending on your mood or how your body is feeling that day. She has sequences dedicated to the upper body, lower body, and full body, as well as moves that target the core specifically. But what sets her apart from a lot of other workout experts online is that she also focusses on daily mobility. And while these workouts might not get you hot and sweaty, they'll help you stay injury-free in the long-term. Check out a few of our favourite workouts by Alice Liveing ahead, and be sure to check out her Instagram page for even more inspiration. Alice Liveing Real-Time Resistance Band At-Home Workout View this post on Instagram Here’s 40 minutes of a full body resistance band workout using a long loop resistance band! Let me know if you try it out 💥 #HomeWorkout #ResistanceBand A post shared by Alice (@aliceliveing) on May 13, 2020 at 1:25am PDT This 40-minute workout only requires one long resistance band, and you can follow along with Alice in real time. 1 / 12 Alice Liveing "Core Training From Home" Workout Video View this post on Instagram Training your core from home doesn’t mean you simply hold a plank for as long as possible (or any prone position for that matter). Whilst we’re all training from home, it doesn’t mean that a variety of core exercises aren’t still available that cover all bases from rotation, to anti rotation, stability, anti lateral flexion etc. Here are some of my favourite home workout variations that I like to include in my programming. Try incorporating these in to your workouts this week and let me know how you get on! 1. Dead bugs - focus on a full exhale as you extend opposite arm and leg away from the body. Keep contact with the floor with your lower back throughout, and think ‘ribs down’ throughout too, to avoid rib flare. I’d aim for 6-10 reps each side to begin with. 2. Side plank - a great isometric hold, ensure both hip bones are stacked on top of each other. Elbow sits directly under shoulder, neck in line and hand extended. 3. Bear crawls - slow, small, controlled movements. My favourite coaching cue is to imagine there’s a big glass of expensive wine on your back that you don’t want to spill! 4. Russian twists - use the arms to guide a rotational movement, keeping lower body stable. Exhale as you rotate to each side and inhale as you return to neutral. Aim for 6-10 reps to begin with. 5. Plank saws - elbow sits under shoulder, and aim for a slight pelvic tuck. Rock forwards and backwards without the pelvis dropping down to the floor or piking up. Aim for 6-8 reps to begin with. 6. Pallof press - a great anti rotational exercise, set the resistance band at around waist height and from here face sideways on to it with it clasped in your hands. Taking a slightly wider than hip width stance with soft knees, aim for a deep exhale as you press your arms out straight before inhaling as you return to neutral. Aim for 6-8 reps to begin with. 7. Pallof to overhead press - anti rotation with anti lateral flexion thrown in. A real challenge but great for working your core, as above, except when you take your arms out in front of you, drive them overhead ensuring you keep ribs down, before returning to neutral. Pop questions below 💥 #HomeWorkout A post shared by Alice (@aliceliveing) on May 3, 2020 at 6:43am PDT Alice offers seven different core exercises in this workout, which you can incorporate into an existing routine. Some of the moves require one long resistance band, but many don't need any equipment at all. 2 / 12 Alice Liveing "Desk Stretches" Exercise Video View this post on Instagram DESK STRETCHES 👌🏻 I’ve had many messages from people requesting a few simple things they can do at/around their desk to ease off any tension that develops throughout the day. Whilst this isn’t an exhaustive list of stretches, these are some of my favourites to do if I’ve sat at my laptop for extended periods of time, and aim to stretch through the neck, and mobilise the thoracic spine and shoulders. TAG anyone below who might find these useful and let me know if you try them out! 1. Neck tilt with side reach 2. Deep spinal flexion with exhale 3. Spinal CARS 4. Swimmers 5. Prayer stretch 6. Three point rotation 💥 #HomeWorkout #StayAtHome #WorkingFromHome #WFH A post shared by Alice (@aliceliveing) on Apr 28, 2020 at 9:12am PDT Since most of us spend hours sitting at a desk all day, Alice has provided a six-step stretching routine that you can do using the chair at your workstation. 3 / 12 Alice Liveing "Home Workout: Upper Body and Core" Video View this post on Instagram UPPER BODY AND CORE 💥 A much requested video after Wednesday’s love workout; this is what we got up to! TAG anyone below who might enjoy this workout, and let me know if you try it out! Circuit 1: Push up lowers x10 Plank saws x10 Pike push ups x10 Circuit 2: Bird dogs x10 each side Dead bugs x10 each side Russian twists x10 each side Circuit 3: Mountain climber to Spider-Man x10 Crab grabs x20 Needle through x20 Aim for three rounds of each circuit taking minimum rest between each exercise and around 90 seconds between each round! #HomeWorkout #StayAtHome A post shared by Alice (@aliceliveing) on Apr 23, 2020 at 10:13am PDT Combining exercises that work your upper body and core into these three circuits will get you very sweaty pretty quickly. 4 / 12 Alice Liveing "Home Workout: Resistance Bands" Video View this post on Instagram USING A RESISTANCE BAND AT HOME! Here’s some of my favourite exercises taken from this mornings resistance band class. In fitness, I feel resistance bands have been slightly over hyped... They’re not going to magically help you grow your bum, they’re not the panacea of ‘curves in all the right places’ so let’s just clear that up now. But... what they are in current times is convenient, they take up little space in houses/apartments, and they are versatile! So, if you’re wanting to get something that can help you to add some extra resistance in to your training then here are some of my favourite exercises to try! 1. Single arm row 2. Overhead press 3. RDL (b-stance) 4. Side plank clam bridge 5. Supported side plank leg raise When it comes to these exercises I’d go for high reps, with anything from 15-30 ensuring you get full range of movement and work with a consistent tempo. Any questions, pop them below! 💥 #HomeWorkout #ResistanceBands A post shared by Alice (@aliceliveing) on May 6, 2020 at 11:09am PDT Resistance bands are one of the best pieces of equipment to have in your home-workout kit since they take up little-to-no space and are so versatile. This session involves five exercises that utilise a resistance band. 5 / 12 Alice Liveing "Dumbbell: Full Body Workout" Video View this post on Instagram HOME WORKOUT - DUMBBELLS If you’re needing some workout inspiration for the week ahead, why not try incorporating some of these exercises in to your workout routine, or try the whole thing as more of a circuit style session! Grab your dumbbells and complete: A1. Dumbbell deadlift 4x12 A2. Tall kneeling overhead press 4x10-12 B1. Reverse lunges 3x10 each side B2. Renegade rows 3x8-10 each side C1. Lateral lunges 3x10 each side C2. Russian twists 3x8-10 each side D1. Plank dumbbell drags 3x8-10 each side TAG anyone below who might want to try this out and let me know if you give it a go! Happy weekend everyone ☀️ #HomeWorkout #Dumbbells #StayAtHome A post shared by Alice (@aliceliveing) on May 9, 2020 at 9:10am PDT If you have a pair of dumbbells at home, then this circuit will give your whole body a thorough workout. 6 / 12 Alice Liveing Home Workout Video View this post on Instagram BODY WEIGHT LOWER BODY 💥 For those that don’t have access to any equipment whilst training from home, here are some of my favourite body weight lower body exercises for you to try! You can either incorporate them in to your own training or do them within a circuit as below: 1. Squat to reverse lunge x10 each side 2. RDL to single leg drive x10-12 each side 3. Side lying clam bridge x15 each side 4. Single leg glute bridge x10-15 each side 5. Cossack squats x10 each side Aim for 4-5 rounds of the above circuit, taking minimum rest between each exercise and 90 seconds between each round! TAG anyone below who might find this useful! #HomeWorkout #LowerBody A post shared by Alice (@aliceliveing) on May 11, 2020 at 10:32am PDT Using only your own bodyweight, this five-move home workout will get your whole body moving. 7 / 12 Alice Liveing "Home Workout: Resistance Band" Video View this post on Instagram WHAT TO DO WITH A SMALL RESISTANCE BAND? Have you got mini bands at home, but you’re unsure of how to use them? Here’s some of my favourite exercises that can be done from home with some added resistance! 1. Single leg RDL 2. Single arm row 3. Banded overhead press 4. Glute bridges 5. Side lying clam 6. Lateral band walks 7. Seated banded abduction Again, keep the rep range high here, 15+ would be a great place to start and focused on controlled reps using full range of movement. TAG somebody below who’d like this workout, and make sure you LIKE and SAVE! #StayAtHome #HomeWorkout #ResistanceBands A post shared by Alice (@aliceliveing) on Apr 20, 2020 at 1:51am PDT Alice is constantly showing us how versatile (and effective) a resistance band is, and this workout utilises a short band in seven different ways. 8 / 12 Alice Liveing "Daily Mobility" Exercise Video View this post on Instagram MOBILITY 🙏🏻 Last week, the wonderful @andyvincentpt took us through a live mobility session. He talked about the importance of not focusing solely on static stretching, but a combination of stretches and CARS (controlled articular rotations) to strengthen new ranges that you may gain access too. This is not only important for joint health and function, but also too avoid injury too so is a great thing to incorporate in to your daily routine. It doesn’t have to take long or be complicated, so here are some of the exercises that we went through that you can save and try out for yourselves. 1. (And video 2) Static ankle stretch. I’ve shown two variations for this because some will have more ankle mobility (second video) or less (first video). 3. Ankle CARS 4. 90/90 stretch with rotation 5. 90/90 stretch with forward lean 6. Bear pose 90/90 rotations 7. Prone hip CARS 8. Tall kneeling spinal CARS 9. Shoulder static stretch (hug a pillow to avoid arching through the back) 10. (NOT FILMED) Standing shoulder CARS - (I’m going to put a video on my stories of this) Just 10 minutes a day of focusing on key areas of ‘tightness’ including ankle, hips, thoracic spine and shoulders will have a huge impact on staying injury free and moving optimally! TAG anyone below who might find this useful 💙 #HomeWorkout #Mobility #StayAtHome A post shared by Alice (@aliceliveing) on Apr 24, 2020 at 1:56am PDT While getting your heart rate up is important, it's equally important to take care of your mobility. This sequence of 10 stretches will help to keep you free of injuries for the long-term. 9 / 12 Alice Liveing "Low Impact Lower Body" Workout Video View this post on Instagram LOW IMPACT LOWER BODY For those that don’t fancy jumping around their living room, here are some lower body exercises to help you build and maintain strength from home. TAG anyone below who might find this useful, and let me know if you try it out. A1. Slow eccentric squats 4x15-20 A2. Single leg RDL 4x10-12 each side B1. Reverse lunges 3x20 B2. Skater squats 3x10-12 each side C1. Cossack squats 3x20 C2. Side lying clam bridge 3x15-20 each side C3. Glute bridges 3x20 Any questions, pop them below ⚡️ #HomeWorkout #StayAtHome A post shared by Alice (@aliceliveing) on Apr 26, 2020 at 1:49am PDT If you don't feel like jumping around your living room in a high-energy workout, then this low-impact lower-body workout should do the trick. 10 / 12 Alice Liveing "Home Workout: Upper Body" Video View this post on Instagram AT HOME UPPER BODY EXERCISES | If you’re struggling to be creative with how to train your upper body from home, then here are some exercises for you to try! You’ll need a long loop resistance band for a few of the exercises which I buy from Amazon. A1. Push up lowers (a great exercise to help build up to a full push up, focusing on the eccentric lowering phase) 4x6-10 A2. Resistance band bent over rows 4x20 B1. Tall kneeling overhead press 3x20 B2. Band pull-a-parts 3x20 C1. Pike push ups 3x10 C2. Plank saws 3x10 C3. Single arm bicep curls 3x15 each side TAG anyone below who might find this useful and let me know if you try it out! #HomeWorkout #UpperBody A post shared by Alice (@aliceliveing) on May 1, 2020 at 2:27am PDT You only need an exercise mat (or a small section of floor) to complete this upper-body workout in your living room. 11 / 12 Alice Liveing "Home Workout: Chair" Video View this post on Instagram WHO KNEW A CHAIR COULD BE SO USEFUL 💪🏻 Here are some of my favourite exercises that I’ve incorporated in to my training that use a chair. Most exercises are challenging enough with just my own body weight and so a real challenge to work on and progress with. Try incorporating these in to any upper/lower body training days, and let me know how you get on! 1. Step ups 2. Lateral step downs 3. RFE split squats 4. Incline push ups 5. Tricep dips 6. Single leg squat TAG anyone below who might find these useful! ❤️ #HomeWorkout #ChairWorkout #StayAtHome #StayHomeWorkOut A post shared by Alice (@aliceliveing) on May 2, 2020 at 2:11am PDT Taking advantage of your furniture can be a clever way to get a solid workout if you don't own any exercise equipment. In this six-exercise routine, Alice shows you how a dining room chair can give you a great workout. 12 / 12 InstagramFitness TipsBodyweight ExercisesButt WorkoutsAb WorkoutsArm ExercisesLeg ExercisesWorkouts