Denise Welch is proof that you don’t need a gym to stay active on holiday.
The Loose Women panellist and actor recently shared a glimpse of the beach and poolside workouts she completed in Malibu following her son Matty’s wedding.
Dressed in a cobalt blue workout set, Welch began with a run along the beach before moving into a simple bodyweight circuit. Using beach steps, benches and poolside sun loungers as equipment, she performed exercises including incline press-ups, tricep dips, air cycling and squats – all while making sure to stay hydrated in the Californian heat.
Research supports this style of training. One study published in the Journal of Aging and Physical Activity found that high-speed bodyweight resistance training improved functional capacity and the ability to perform everyday tasks in women aged 66 to 75.
When she’s back home, Welch also makes strength training a regular part of her routine, incorporating exercises such as sled pushes and thrusters.
Denise Welch’s 4 bodyweight moves for full-body strength
Targets: Chest, triceps, shoulders, core
Place your hands shoulder-width apart on a sturdy bench, step or other elevated surface, with your shoulders stacked over your hands. Keep your body in a straight line from head to heels.Lower your chest towards the bench, tucking your elbows so your upper arms form roughly a 45-degree angle to your torso.Pause briefly, then press back to the starting position while keeping your core braced throughout.
Targets: Triceps, shoulders, chest, core
Sit on the edge of a sturdy bench, chair or step with your hands shoulder-width apart and your fingers pointing forwards.Extend your legs in front of you with your heels on the floor and your knees slightly bent. For an easier version, bring your feet closer to your body.Slide your hips off the edge of the bench, keeping your chest lifted and your back close to the seat.Bend your elbows and lower until they reach roughly a 90-degree angle, keeping them pointing straight behind you.Press through the heels of your hands to straighten your arms and return to the starting position. Keep the movement controlled and avoid shrugging your shoulders.3. Air cycling
Targets: Lower abs (lower rectus abdominis), obliques, transverse abdominis, hip flexors
Lie on your back on the floor or a bed with your arms by your sides or behind your head.Lift your legs into the air with your knees bent to 90 degrees. Keep your lower back pressed into the floor throughout.Pedal your legs forwards in a cycling motion, drawing large circles with your feet.
Targets: Quads, glutes, hamstrings, spinal erectors, lower back, core
Stand with your feet slightly wider than shoulder-width apart and your toes turned out slightly. Clasp your hands together in front of your chest.Push your hips back and bend your knees as though you’re sitting into a chair, keeping your weight in your heels.Brace your core, keep your chest lifted and lower until your thighs are roughly parallel to the floor or slightly below.Pause briefly, then drive through your heels to stand, fully extending your hips and knees at the top. 
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