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Fitness trainer shares movements you can do in the bathroom, kitchen and a CAR to strengthen your entire body

A barre and Pilates instructor shared the simple exercises you can do while brushing your teeth, standing next to a bed and on a road trip to strengthen your entire body on social media.

Mother of two Andrea Rogers, 49, is the founder of Xtend Barre; a boutique workshop with 24 studios across Australia, loved by former Victoria’s Secret models such as Martha Hunt and Rosie Huntington-Whiteley.

The American dancer recently started with a TikTok account to share the equipment-free movements that formed her body during the COVID-19 lockdown.

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The mother of two Andrea Rogers, 49, is the founder of Xtend Barre, a boutique fitness studio loved by Victoria's Secret models

The mother of two Andrea Rogers, 49, is the founder of Xtend Barre, a boutique fitness studio loved by Victoria’s Secret models

The American dancer recently opened a TikTok account to share the equipment-free movements that formed her body around the house during the COVID-19 lock

The American dancer recently opened a TikTok account to share the equipment-free movements that formed her body around the house during the COVID-19 lock

She is based in New York City with her two daughters

She is based in New York City with her two daughters

The American dancer recently opened a TikTok account to share the equipment-free movements that formed her body around the house during the COVID-19 lock

WHILE BRUSHING TEETH:

Rather than just standing above the basin for two minutes, Andrea recommends doing four leg movements to shape your glutes and quadriceps.

She starts by standing upright with her feet turned outwards to make a fold so that her knees “follow” over her second and third toes. This small shape shapes the thighs.

Then she shifts to relevance – which keeps you in the same position, but instead of bending to the knee, stretch your toes and build strength in the feet, calves, and thighs.

A passe combination follows, raising a pointed toe to meet each knee, strengthening the hips, glutes and thighs.

Finish with lunges that work on the quads, glutes, and hamstrings, and repeat twice a day as you brush.

By standing upright with her feet she starts a simple plie, so her knees 'follow' over her second and third toe.

By standing upright with her feet she starts a simple plie, so her knees 'follow' over her second and third toe.

Finish with lunges that work on the quads, glutes and hamstrings, and repeat twice a day as you brush

Finish with lunges that work on the quads, glutes and hamstrings, and repeat twice a day as you brush

Rather than just standing above the basin for two minutes, Andrea recommends doing four leg movements to shape your glutes and quadriceps

Standing by a bed:

When you’re done making a morning bed, Andrea would try using it as a balance for some of her more flexible exercises.

She starts by laying her leg lengthwise on the bed and leaning in and away to stretch her oblique and inner thighs.

“Concentrate on reaching and then again,” she said.

Then she will bend her bed leg and face away from the mattress, tuck her pelvis up and release to move the hip flexors.

Finally, turn to the bed and jump forward, your hands extended to the ceiling.

She starts by laying her leg lengthwise on the bed and leaning in and away to stretch her oblique and inner thighs

She starts by laying her leg lengthwise on the bed and leaning in and away to stretch her oblique and inner thighs

Then she will bend her bed leg and face away from the mattress, tuck her pelvis up and release to move the hip flexors

Then she will bend her bed leg and face away from the mattress, tuck her pelvis up and release to move the hip flexors

When you’re done making a morning bed, Andrea would try to use it as a balance for some of her more flexible exercises

Finally, turn to the bed and jump forward, your hands extended to the ceiling

Finally, turn to the bed and jump forward, your hands extended to the ceiling

Finally, turn to the bed and jump forward, your hands extended to the ceiling

WHEN YOU ARE IN THE KITCHEN:

The kitchen island can be used for more than just a meal, it’s the perfect height to become a balance beam for your workout.

Andrea starts leaning against it for a few triceps push-ups (holding your arms to your sides instead of flexing like a typical push-up), before moving on to oblique dips, chair pull-ups, chair pulses, and parallel thigh layers goes high with your heels.

If you repeat each exercise for one minute, you have a “super effective” five minute workout.

Andrea starts leaning against it for a few triceps push-ups

Andrea starts leaning against it for a few triceps push-ups

Sitting in a chair position (photo) works best if you then move the movement up and down while on your heels

Sitting in a chair position (photo) works best if you then move the movement up and down while on your heels

If you repeat each exercise for one minute, you have a “super effective” five minute workout

WHEN YOU ARE ON A ROAD TRIP:

Sitting in the car is no excuse for missing your workout of the day, Andrea said.

Start with a “hip flexion resistance”, raising your leg in a bent position and using your hand to push it back down.

Then, curl by holding the front of the car seat and “scooping” your abs below, while simultaneously tightening your pelvic floor muscles.

Go to a ‘low-resistance adduction press’, spreading your legs apart and placing your palms against your inner thighs and pushing them while trying to pull your legs back together.

Start with a 'hip flexion resistance', raising your leg in a bent position and using your hand to push it back down

Start with a 'hip flexion resistance', raising your leg in a bent position and using your hand to push it back down

And finish with 'fierce' contraction of your glutes and hold for five seconds before releasing and trying again

And finish with 'fierce' contraction of your glutes and hold for five seconds before releasing and trying again

Sitting in the car is no excuse for missing your workout of the day, Andrea said

Andrea's harsh classes are world famous in Hollywood, with actress Margot Robbie swearing by the low-intensity movements to keep her fit while traveling

Andrea's harsh classes are world famous in Hollywood, with actress Margot Robbie swearing by the low-intensity movements to keep her fit while traveling

Andrea’s harsh classes are world famous in Hollywood, with actress Margot Robbie swearing by the low-intensity movements to keep her fit while traveling

Engage your lower abs by performing pelvic curls in your chair, tucking and releasing your pelvis.

And finish with ‘fierce’ contraction of your glutes and hold for five seconds before releasing and trying again.

Andrea’s harsh classes are world famous in Hollywood, with actress Margot Robbie swearing by the low-intensity movements to keep her fit while traveling.

Membership in the Australian Xtend Barre franchise costs $ 259 per month or $ 3,108 per year, but new customers can get their first lesson for free.

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