The need for self-isolation and a UK-wide lockdown has disrupted our usual routines, and ensured a completely new way of life for all of us.

But despite the unsettlement, it’s really important to find a ‘new normal’ that includes time for us to be active and healthy – covering everything from exercise, mindfulness and nutrition.

For those who want to stay active indoors, home workouts can be just as effective as being in the gym or a fitness class – and best of all, they require little to no equipment.

I’ll be staying active and healthy in my own living room for the foreseeable future – and by following this 4-part series of easy home workouts, you can too.

So – station yourself near the sofa, grab a mat if you have one, and have a go at this simple upper body session. Remember – for a weight, feel free to just use some heavy household items.

THE STEF FIT HOME UPPER BODY WORKOUT

1. Sofa Tricep Dips

10 rep / 4 sets

Tip: Make sure that your hands are in line with your shoulders throughout this movement to maintain good upper back posture.

2. Press Ups 

10 rep / 3 sets

Tip: Keep your elbows at 45 degrees from your body on the way down.

3. Weighted Standing Shoulder Presses

12 reps / 3 sets

Tip: Squeeze your abs throughout the movement and keep your belly button pulled in.

4. Weighted Bicep Curls 

15 reps / 4 sets

Tip: Finish with your hand as close to your shoulder as possible for the full range of motion.

5. Plank Shoulder Taps 

30 reps / 3 sets

Tip: Keep your waist as stationary as possible to get the full benefit out of this movement.

6. Weighted Around the Worlds 

12 reps / 4 sets

Tip: Maintain a slight elbow bend throughout the movement to keep joints healthy and pain-free.

7. Weighted Bent Over Rows

12 reps / 4 sets

Tip: Keep your posture stable and don’t round the spine in order to prevent unnecessary strain on the back.

Stefanie Williams (also known as Stef Fit) is the PT-in-your-pocket, known for her incredible figure and informative workouts. 

Click here to learn more about Stef’s app ‘Fit with Stef‘ which is loaded with videos, weekly workout plans for both the home and gym. To keep up with what Stef is up to, follow her on Instagram – @Stef_Fit.