Workout in the comfort of your bedroom with the BodyBlitz Grand Champion, Penny Mckinnon.

SQUATS

Start in a standing position holding a dumbbell at each side. Bend at the knees and hips as though you are about to sit in a chair, until your thighs are parallel with the floor. Keep your back straight and stomach tucked in and be sure to maintain at least a 90 degree angle between your thigh and calf. Return to the upright position and repeat 15 times.

Squats
 

DEAD LIFTS

Stand with feet shoulder-width apart holding a straight bar in front of you. Slowly bend forward at the hips, keeping your knees straight, and lowering the bar until you feel a stretch in your hamstrings. Slowly return to the start position, contracting the muscles in your buttocks as you go. Repeat 15 times.

Dead lifts
 
 

LUNGES

Start with feet hip-width apart, holding a dumbbell at each side. Take a large step forward, bending both knees until the front thigh is parallel with the floor and the back knee almost touches it. Be sure not to bend knees more than 90 degrees to avoid injury. Push off with the front leg, return to the upright position and repeat with other leg. Repeat 15 times on each leg.

Lunges
 

 

ONE-LEGGED PELVIC RAISES

Lie on your back with your arms alongside your body, palms down, one leg bent on the floor and the other leg extended forward above floor. Raise the buttocks, pushing as hard as possible through the foot on the floor. Hold the position for 2 seconds and lower your pelvis without touching the floor. Repeat 15 times then swap legs and start again.

One-legged pelvic raises
 

ONE-LEGGED SQUATS

Stand about one metre away from a bench with your back towards it. Keep your back straight and your hands on your hips and rest the top of your left foot on the bench. Bend your right knee and lower your body until your left knee almost touches the floor. Slowly return to starting position and repeat exercise 15 times. Swap sides and start again. To increase the intensity of this exercise, hold a dumbbell by each side.

One-legged squats
 

CALF RAISES

Stand on one leg with your foot on a block, one hand holding a dumbbell and the other gripping a support for balance. Extend the foot until you are on your toes. Return to the start position and repeat 15 times. Repeat on other leg.

Calf raises

 

BEST FOR: Toning up your legs and thighs. Combined with a cardio program Penny took 5cm off her thighs in three months by regularly completing this workout.

FOR BEST RESULTS: Complete each exercise 15 times with three repetitions of the entire sequence.