Personal Trainer Demonstrates How To Achieve A Full Body Workout Using A Baking Tray
This Baking Tray Workout Is Wowing The Internet
Rachel Moss— The Huffington Post UK
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Forget expensive gym memberships, one personal trainer has demonstrated how you can up your fitness at home - using a baking tray.
Julius Kieser posted a Facebook video of himself working out using two standard baking trays on Monday. It has already been viewed more than 52,000 times.
In the clip, Julius demonstrates how to complete ab sliders, lateral sliders, knee tucks, mountain climbers and hamstring sliders using the trays.
He recommends viewers at home complete each of the exercises for one minute, for a total of six minutes.
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Julius makes up one half of fitness duo 'Julius & Sharny' - Sharny, his wife, is also a personal trainer.
Speaking to the MailOnline, Sharny said people will start to see their fitness improve "after a few weeks" of trying the baking tray workout at home.
"By eight weeks time you would have a major difference in body tone," she added.
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The 20-Minute Workout You Can Do Anywhere
Romanian Twists Step 1(01 of16)
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Keep feet and shoulders off the ground by placing all your weight on your butt. Flatten your back and twist side to side to touch the dumbbell to the ground without dropping your feet.
Romanian Twists Step 2(02 of16)
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Goblet Squat(03 of16)
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Keep your back flat and send hips down and back towards the ground. Try to keep feet flat or slightly weighted towards the heelswhile sitting back and down. Work towards getting the crease in your hips below the crease in your knees. Hold elbows in tight against the body and keep dumbbell or kettle bell close to the chest
V-Ups(04 of16)
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Lift shoulders and legs at the same time. When you reach the height of the V-Up all weight should be balanced on your butt. Keep legs as straight as possible. To make it easier, leave arms down so your hands can balance you on the floor. To make it more advanced, raise arms over your head and towards your feet at the top of the "V".
Burpee(05 of16)
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Squat until hands touch the ground in front of you then hop both feet back to a plank position. Lower down until chest touches the floor and push up into a plank. Hop feet back in by your hands and stand up, jumping as high as you can.
Burpee Step 2(06 of16)
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Dumbbell Snatch(07 of16)
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Squat down to pick up the dumbbell with back completely flat. Push through the feet to stand up while bringing the dumbbell overhead. Keep the arm straight and dumbbell close to the body until the hips are completely open, then you can bend the arm, leading with the elbow to "flick" the dumbbell overhead.
Dumbbell Snatch Step 2(08 of16)
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Kettle Bell Swing(09 of16)
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Use your hips. Keep your back flat while sending the hips back and hinging at the waist. Shoot your hips forward to swing the kettlebell overhead. Be sure the bottom of the bell swings as well; don't let it go limp in your hands
Kettle Bell Swing Step 2(10 of16)
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Kettle Bell Swing Step 3(11 of16)
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Superwoman/Superman(12 of16)
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Lift arms and legs off the ground at the same time while squeezing glutes at the top.
Dumbbell Row(13 of16)
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Start in a hollow body, rounded back position. Squeeze your abs and glutes to maintain a good shape while lifting. Lift the dumbbell straight up to your armpit and lower with control. Switch arms and repeat
Mountain Climbers Step 1(14 of16)
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Place one foot up by the palm of your hand. Extend the other leg as far back as possible with a straight leg. In one movement, jump and switch the legs to the same position on the opposite side
Mountain Climbers Step 2(15 of16)
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Tuck Jump(16 of16)
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Jump and bring the knees into the chest then round out your back into a hollow body at the top of the jump. Land with a flat back and a slight squat to absorb the weight of the jump. This is definitely an advanced move.