Let world-renowned heptathlete Katarina Johnson-Thompson teach you how to tone without leaving your living room
Each week Nike athlete KJT gives over minutes of her training regime to strengthen her core through a sequence of body-weight moves. The focus? Challenging balance to activate muscle fibres (read: make abs work overtime).
If you're struggling to log off Netflix and make it to the gym, try her three signature moves from the comfort of your living room.
Warning: a sudden urge to shop Nike is
(Do one minute of each move before moving onto the next one. Repeat twice.)
- Single leg walk out with press up -
- Stand tall on one leg
- Bend your knee and place your hands on the floor
- Walk your body out into a push-up position and perform a single push-up
- Walk yourself back to the starting position, stand back up tall and repeat
- Squat, step, balance -
Don't have a step? Use the stairs or a low stool.
- Start behind a step
- Squat down keeping weight in heels
- As you rise push hips forward and squeeze your glutes
- Step onto step with left leg drive right knee forwards and up to 90 degrees and balance
- Slowly lower your right leg to the ground
- Return to start position
- Standing bird-dog -
- Keep your spine and neck in a neutral position but engage your core
- Looking forwards hinge at the hips and extend your left leg behind you as you reach both arms in front
- Keep hips and shoulders square and make sure your lower back doesn’t arch
- Slowly return to standing position but bring that knee through to 90 degrees
- Return leg to the floor, repeat.
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