Workout of the week: The Awesome Foursome

Get your body strong and lean, even if you have no time to spare
February 21, 2014 Updated: February 20, 2014

Nobody really has time to exercise. So the reality is if you’re always waiting to have more time available, either you make time to exercise or you don’t.

Exercise will without a doubt, make you feel stronger, fitter, happier, and healthier. It is worth your time and energy to make sure it is a part of your life. If you want a long and vital life, start making movement a part of it.

If you don’t already have a form of exercise you love, a good place to start is to find out what works for you. The list of possibilities is endless—swimming, boxing, walking, weights, team sports, dancing, hiking, skating, personal training—I could fill the page.

Do some research to find out what your options are, given your time and location constraints, and then get yourself out there to try some different things.

If you struggle to make your exercise intentions a reality, my tip is to write them down and write them into a time frame you know is possible. When I write my exercise plan into my phone, which serves as my organizer and diary, I usually stick to it.

Writing down your exercise plan will help a lot on those days when you don’t feel like sticking to the plan. Just do it anyway. I assure you, you WILL feel better at the end of it.

This week’s workout is an all-over body session designed for those who are time- poor but are determined to fit a session. It will take 15–20 minutes and will get your blood circulating and release your brain’s happy hormones (endorphins). It’s a win-win.

Repeat this entire four-move sequence three times.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With nine years of industry experience, she is passionate about sharing the gift of health and well-being. Emma-Kate is based in Brisbane, Australia.


1. Squats

(Willis Lim, Brisbane, Australia)

This exercise works your legs, hips, and buttocks.

1. Start with your feet hip-width apart.
2. Lower your buttocks toward the floor but stop when they are in line with your knees.
3. Hold for two seconds. Then press back to the standing tall.
4. As you press out of the squat, push into your heels and tighten your buttocks.
5. Do 15–20 squats.


2. Push-Ups

(Willis Lim, Brisbane, Australia)

Push-ups work your chest, shoulders, and arms.

1. Place your hands in the same line as your shoulders but wider by 4 inches on each side.
2. Level 1: Work from your knees. Level 2: Work from your feet.
3. Inhale as you bend your elbows, lowering your chest toward the floor.
4. Exhale as you push back to the start position.
5. Do a minimum of 10 and a maximum of 15.



3. V-Sit

(Willis Lim, Brisbane, Australia)

This works your abdominals and builds core strength.

1. Balance on your sit bones and lift one leg at a time into the air.
2. Extend your arms out in front. Extend them above your head to make the movement more difficult.
3. Keep your lower abdominals engaged to keep your lower back strong.
4. Hold the position for 30 seconds. Increase the time to 45 seconds and then to 1 minute as your strength increases.



4. Flight Flight works your back, buttocks, and hamstrings.

(Willis Lim, Brisbane, Australia)

1. Lie face down with your hands beside your head.
2. Inhale as you lift your upper body and feet just off the floor.
3. Squeeze your shoulder blades together as if you are juicing an orange between your bones.
4. Exhale as you lower.
5. Repeat 12 times, and do this set between each push-up sequence.