Posted: July 23, 2015 11:14am

amelie roundI am delighted to have the opportunity to work with Amelie Khellaf and welcome her to the Catwalkschoolgates team. I have been looking at and meeting lots of people but I felt Amelia is a perfect fit, and I hope you all enjoy her advice and support as much as I do.

I promise no pictures of smoothies or us posing on a reformer, we want this to be really motivational and informative!

 

The Ten Minute Towel Workout (TMTW) – Take your workout with you on holiday this summer:

With  Roland Garros and Wimbledon done and dusted, the barbecue circuit in full swing and schools broken up (for two months!!!) , it can only mean one thing: it’s time to get our passports out, pack our suitcases and head off on our much longed for summer holiday.

Whether going away for a week or a month, staying in a hotel or a villa most of us wonder how to maintain our fitness routine.

Having been faced with this dilemma many times and being asked the same question by my clients, I decided to devise a short, compact and easily adaptable workout- The Ten Minute Towel Workout (TMTW).  All you will need is a hand towel, a chair or the edge of a bath and ten minutes to spare.

The routine consists of 10 exercises giving you a full body workout. Do each exercise for 1 minute and for greater intensity and added cardio increase the speed and therefore the repetitions.

Form is key so always make sure that you are executing each movement properly; keep a straight back, be soft on your knees, keep your stomach in and don’t lock your elbows.

The first clip shows an Upper Body routine consisting of:

  1. Overhead Reach using a towel: this movement is for your shoulders.  Make sure you pull the towel taut at all times to make every rep count.
  2. Back Tricep Extension: This movement is for your triceps. Again, keeping the towel pulled tight will make the exercise 100% effective.
  3. Towel Side Bend: This movement is for your obliques (the side bit of your abs and waist) and your back. Make sure you bend deep enough that you feel the stretch in your sides.

The second clip shows a Lower Body routine consisting of:

  1. Reverse and Front lunge using a towel.  Use the towel on the floor to slide your leg: this movement is for your thighs and glutes (derriere).  When lunging, make sure that your legs are at a 90 degree angle from each other to avoid arching your back.
  2. Curtsy Lunge using a towel. Use the towel on the floor to slide your leg: this movement is for your inner and outer thigh (adductors and abductors) and your glutes.  Control the gliding to ensure you protect your lower back.  Keep your stomach tight for extra balance.

The third clip shows a Core routine consisting of:

  1. Lying Down Sit Up using a towel: this movement is for you abs.  Make sure you pull the towel taut at all times and go down very slowly to really feel each muscle working.  Exhale on the way down.
  2. Lying Down Side Sit Up using a towel: This movement is for your abs and more specifically for your obliques (waist and sides). Keep your back straight, twist slowly and control your descent to avoid strain on your lower back.

The fourth and last clip shows an Upper and Lower Body routine consisting of:

  1. Bulgarian Split Squat using a chair or the edge of a bath: This movement if for your thighs and glutes. Position your foot in a comfortable position by the edge of a chair/bath.  Make sure that you don’t step too far from the bent leg and keep your stomach in for extra balance.
  2. Pistol Squat using a chair or the edge of a bath: This movement if for your thighs and glutes.

Make sure you go down low and brush the edge of the chair/bath on the way down.   Again, a tight stomach will help with balance.

  1. Tricep Dip using a chair or the edge of a bath: This movement is for you triceps.  Keep your arms shoulder width apart and keep your bum close to the chair.  The further out your feet, the harder (and more effective!) the movement.

Voila! This is a short and easily done routine that you can do every day, whatever your set up, all in ten minutes. Enjoy!

Contact me if you have any questions.

amelie fullAmélie Khellaf

ameliekhellaf.com
@amktraining

Paris-born Amelie Khellaf has enjoyed a successful international career in PR and marketing before choosing London as her base. Her passion for fitness and nutrition started in her early teens when practising karate was part of her daily routine. The discipline acquired with that sport has led to a complete dedication to personal fitness and a healthy lifestyle.

By developing her own training and eating programmes Amelie supports her clients achieve their goals, maintain new standards and feel confident in their own abilities.

Amélie lives in London with her husband and two young children.

 


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