Don’t have time to work out? Try these six exercises to get motivated

HAVE you just put the kids down for a nap and don’t have time for a workout? Rachael Finch shows us six exercises to do in the comfort of your lounge room.

HAVE you put the kids down for a nap and don’t have time for a workout?

Rachael Finch, founder of Body By Finch, shows us six exercises to do in the comfort of your lounge room, with a selection of workouts from her program.

Scroll down to see the full video.

RACHAEL FINCH LAUNCHES WELLNESS PROGRAM

RACHAEL FINCH LAUNCES B. O. D BY FINCH ACTIVEWEAR RANGE

FITNESS GURU JUMPS HEADFIRST INTO CHANNEL 7’S CANNONBALL COURSE

WARM UP

Get your body moving anyway you can for about five minutes. Try skipping, a brisk walk or freestyle dancing with the music turned up.

1. JUMP SQUATS

This cardio exercise is designed to get your blood pumping.

“Come down into a squat, sit as low as you can, power up, land softly and continue,” Rachael said.

Get as low as you can.

Then launch up using the force from your arms.

2. COUCH DIPS

Feel the burn with these tricep dips. You can use a couch, or another firm surface like a coffee table, to complete the exercise.

Your legs should be at 90 degrees, arms straight and back close to the couch when you dip.

Use your couch or a firm flat surface to do tricep dips from.

Keep your core engaged and your back close to the couch when you dip.

3. MOUNTAIN CLIMBERS

Start in a plank position, hands under shoulders and move your knee to your chest.

“Keep your body straight and don’t let those hips lift or sink,” Rachael said.

Mountain climbers are a good core workout.

4. COUCH TOE TAPS

Here’s another way to turn your couch into gym equipment.

Interchangeably tap the edge of the couch with your pointed toes. Continue for one minute.

Use your arms to balance during toe taps.

5. PILLOW PASSES

Lay on your back and start the exercises with your legs in the air. Hold onto either a cushion or pillow with your hands and extend. When returning to the start position, transfer the cushion to your legs and extend again. Make sure you engage your core.

Engage your core while passing a pillow or cushion from your legs to your hands.

6. GRIDIRON RUNS

Just like NFL players, make the most of this fun cardio exercise.

“Have your fists up, slight bend in the knee, step in for four and out for four,” Rachael said.

Do it like they do in the NFL with gridiron runs.

FINISH WITH COOL DOWN, STRETCHING, MEDITATION

Winding down after a 30 minute workout is essential. Take time stretching the body until your breathing returns to normal. A 10-20 minute meditation is also a nice way to spend some ‘me time’ as a parent. Even taking five minutes is a good way to recollect your thoughts, according to Rachael.

Make sure you finish the workout with a solid stretch and some mindfulness to ease the mind.

Rachael will run her Body by Finch BODYWork HIIT sessions, complete with warm up, cool down and mini meditation at the Fitness Show in Melbourne this weekend.

She’ll also be doing a free cooking demo at the wellness hub.

Meet and workout with Rachael Finch at the Fitness Show at the Melbourne Convention and Exhibition Centre on October 13-14.

Tickets: fitness-show.com.au

@kara_irving