Design Your Own Home Workout With the instax mini 11
Written by Mollie Rose
How are you doing? I hope you’re all keeping well and finding fun ways to use this time. I don’t know about you, but I’ve really been missing my workout classes at the gym. So I came up with a creative solution! I decided to photograph 5 cardio and 10 strength & core exercises on my instax mini 11. I have all the instant prints in a deck, and then when I feel like doing a workout I blindly pick however many I feel like on the day to create my own routines. It’s fun and motivating being told what you have to do that day, similarly to being in a class with an instructor or personal trainer. If you don’t have this camera, don’t worry as you can achieve this on any instax camera or even print out photos you have taken on your phone.
Here are some examples of the routines I’ve picked out recently that hopefully give you some inspiration to create your own exercises.
Squat: 3 sets of 20
Stand with your feet slightly wider than your hips, drive your hips back bending your knees and pressing them slightly open. Sit into a squat position while keeping your heels and toes on the ground, chest up and shoulders back.
Mountain Climbers: 3 sets of 20 seconds
Get into a plank position, bring one knee up towards your stomach in one smooth motion, and then repeat the action with your other knee, and continue alternating.
Russian Twist: 3 sets of 30 seconds
Sit on the floor and bring your legs out straight, lean back so your torso and legs form a low V shape. Balance and twist your torso from side to side and feel the burn!!
Burpees: 3 sets of 20 seconds
Stand tall with your feet shoulder-distance apart, bend your knees and squat down whilst bringing your hands to the ground. Jump your feet back into a plank position, complete a pushup and then jump your feet back to meet your hands, and immediately jump up tall off the ground. Land softly into a squat position and repeat.
Jumping Jack: 3 sets of 30 seconds
Stand tall with your legs together and arms by your side. Bend your knees and jump into the air, whilst jumping spread your legs to about shoulder-width apart and lift your arms above your head. Jump back to your starting position and repeat.
Lunges: 3 sets of 20 on each leg
Keep your upper body straight whilst stepping forward with one leg, lower your hips, and bend your knees to about a 90-degree angle. Ensure your front knee is directly above your ankle. Then step back into your starting position and repeat on each leg.
Plank: 3 sets of 30 seconds
Get into a pushup position and put your forearms on the ground propping you up. Squeeze your glutes and tighten your abdominals whilst keeping your neck and spine neutral. Create a strong line from your head to toe and hold.
High Knees: 3 sets of 30 seconds
Stand up straight and place your feet hip-width apart. Quickly drive your right knee to meet your right hand, bring that same leg back down to the ground, and immediately bring your left knee to meet your left hand. Repeat and as you alternate your knees ensure you’re creating a hopping motion and you’re consistently on the balls of your feet.
Donkey Kicks: 3 sets of 15 on each leg
Position yourself on all fours with your hands directly underneath your shoulders. Make sure your back is flat and tuck your chin slightly. Keeping the 90-degree bend in your right knee, slowly lift your left up and back towards the ceiling. The maximum height you should go should feel comfortable and ensures your back doesn’t arch and your hips do not rotate.
Leg Raises: 3 sets of 10
Lie on your back with your legs straight together, slowly begin to lift your legs up to the ceiling whilst keeping them as straight as possible. Engage your core to ensure you don’t hurt your back. Maintaining that core strength, slowly lift your legs back down until they are just above the floor. Hold for a moment and then repeat.
Single-Leg Bridge: 3 sets of 10 on each leg
Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your side with your palms down. Raise one leg until it is stretched out straight off the ground. Then lift your hips until your body forms a straight line. Hold for a moment, then slowly lower down and repeat.
Lizard Jumps: 3 sets of 20 seconds
Step your right foot to the outside of your right hand. Hold for a moment. Switch your legs with a small jump or hop. Hold and repeat.
Side Lunge: 3 sets of 20 on each leg
Start with your feet together and toes facing front. Then step your left leg as far wide as possible, engage your left heel as you drop your hips back and down while keeping the right leg straight. Ensure you keep the soles of your feet on the ground and toes pointed forward.
Side Plank: 3 sets of 20 seconds on each side
Begin on your side with your feet together and one forearm below your shoulder propping you up. Raise your hips until your body is in a straight line and engage your core. Raise your free arm straight up above you and hold. Repeat on the other side.
Locust Pose: 3 sets of 10 seconds
Lie on your stomach with your arms by your side. Inhale and raise your head to look forward, engage your thighs to lift your legs and raise your chest off the mat. Hold for 10 seconds and repeat.
Share your workout routines with us #instaxathome & #DontJustTakeGive