A packed schedule means Trinny Woodall doesn’t always have time for a full workout before the day begins. On busier mornings, though, she relies on a short movement session to ‘get one’s blood going and [shake] off morning sluggishness’, helping her wake up both body and mind.
‘It’s amazing how a quick 10-minute burst can completely shift your energy for the rest of the day. When a full workout just isn’t on the cards, this is my go-to 10-minute routine,’ the 62-year-old beauty entrepreneur and former WH cover star recently shared.
The workout itself is refreshingly simple. Armed with a vibrating plate and a pair of light 2kg dumbbells, Woodall works through ‘a series of little exercises’ designed to get her moving.
‘Focusing on these simple, intentional movements’ helps her feel ‘all this energy’, as well as more ‘balanced and strong’, she says.
Trinny Woodall’s 5 go-to vibrating plate exercises for strength and balance
If you don’t have a vibrating plate, just do these moves on the floor.
1. Calf raise
Do 12 reps
Stand on a flat surface with your toes pointed straight ahead, holding a dumbbell in each hand by your sides.Lift your heels off the floor to engage your calf muscles.Pause for a moment, then slowly lower your heels back to the floor.
‘I love going up quickly and down slowly,’ continued Trinny. ‘It’s quite challenging because it also [works your] balance. It’s so good for strong ankles.’
2. Lateral raise
Do 12 reps
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.Keep your shoulders relaxed and maintain a slight bend in your knees.Lift the dumbbells out to your sides to shoulder height, with a gentle bend in each elbow.Ensure your back is neutral, your tailbone is tucked and your shoulders are away from your ears.Gradually lower the dumbbells to the starting position.
For those looking to turn the difficulty level up a notch, ‘you could do calf raises and lateral raises at the same time,’ encouraged Trinny. ‘Keep your eye focused on something ahead of you because it is also a balance moment.’
3. Biceps curl to overhead press
Do 12 reps
Start with a dumbbell in each hand, arms straight and palms facing forward. Keeping a slight bend in your knees, engage your glutes and core.Bend your arms, lifting the weights to chest height in a slow, controlled movement. Keep your shoulders relaxed and down, and your head and neck in a neutral position.At the top of the curl, rotate your arms outward so the dumbbells move to either side of your head, with your elbows bent at roughly 90º and your forearms vertical.Press the weights overhead until your arms are fully extended, optionally adding a calf raise for a more full-body movement.Pause briefly at the top, then reverse the movement by lowering the weights back to shoulder level, with your elbows again at 90 degrees.Rotate your arms back in front of your face, then lower the dumbbells under control to the starting position by your thighs.4. Y raise from hip hinge
Do 10 reps – weighted or using just your bodyweight
Stand with your feet hip-width apart and hinge at your hips. ‘Your back is totally straight,’ says Trinny. Avoid rounding or over-arching your back.Lift your arms forward and outward until they reach slightly above head height. Your arms should be straight and wider than your ears, forming a wide ‘Y’ shape.Pause briefly, then lower your arms back to the starting position. 5. I raise from hip hinge
Do 10 reps – weighted or using just your bodyweight
Stand with your feet hip-width apart and hinge at your hips. ‘Your back is totally straight,’ says Trinny. Avoid rounding or over-arching your back.Lift your arms forward until they reach slightly above head height. Your arms should be straight and close to your head, just by your ears. Your body should form a straight line from your hands to your shoulders and hips, like a capital ‘I’.Pause briefly, then lower your arms back to the starting position.
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