Michaela Smalley PT

Summer holidays have definitely changed my posting schedule… two kids at home means life has been a little busier than usual! ☀️💛

But movement doesn’t have to take hours.

This upper body and core workout takes around 15 minutes, hits all the major muscle groups, and is perfect when you’re short on time but still want to train with purpose.

💪 4 rounds:
✔️ Pull-ups
✔️ Dumbbell Bench Press
✔️ Bent-Over Rows
✔️ Lateral Raises
✔️ Pallof Press

Rest 60 seconds between rounds and focus on quality reps.

If you’ve been struggling to fit workouts around work, holidays or family life, this one’s for you.

Save it for your next gym session and let me know how you get on! 👇

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30 degrees and I nearly talked myself out of it. Nearly. 😅

No motivation, no energy, just got up and did it anyway. And now I feel completely different.

That’s the thing about movement, you never regret it. You just have to get out of your own way first.

If you needed a sign today, this is it. Even 20 minutes counts. Just start. 🤍


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One of the first things I work on with every postnatal client, reconnecting the deep core. 🤍

Not crunches. Not planks. This.

Your lower belly is controlled by muscles you probably haven’t thought about since before pregnancy. These exercises wake them back up:

✨ Double Leg Kick x30
✨ Alternating Toe Taps x30
✨ Double Toe Taps x30
✨ Dead Bugs x30

🔥 5 rounds. Lower back flat. Exhale on every rep. Go slow, this is about control, not speed.

Whether you’re 6 weeks postpartum or 6 years on, it’s never too late to reconnect. Save this and give it a go today. 💪

✈️ The only piece of equipment I’m taking on holiday? A long resistance band.

You don’t need a gym to stay strong while you’re away. With just one band and 30 minutes, you can get a challenging full-body workout anywhere.

💪 Perfect for:
✔️ Holidays
✔️ Camping
✔️ Busy schedules
✔️ Home workouts

Want the full 30-minute workout plan with sets, reps and timings?

Comment BAND or send me a DM, and I’ll send it over. 📩

Save this Reel for your next trip and share it with your travel buddy! 🌴

Five minutes to undo two days of heavy training. 🤍

This is a flow, not a stretch routine — keep moving, breathe through each transition, and let your body unwind from the work it just put in.

Power on Monday, strength on Wednesday, recovery today. This is the part most people skip — and it’s often the part that matters most.

Save this for tonight, or first thing tomorrow.
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Sped through this one but the views never disappoint. From Zurich to Zug lakes. 🚴‍♀️

Some of my favourite training happens outside the gym, fresh air, a bit of elevation, and time to switch off completely.

Movement doesn’t always need to be a session. Sometimes it’s just getting outside and moving for the love of it. 🤍


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