Read in: 5 min

For those who follow us on Facebook, Nick Glover is no longer a stranger.

Nick is Halza’s ambassador of Health since the end of 2017. He has always been a sports enthusiast. As a 2-time cancer survivor and coping with type 1 diabetes, it has been these health challenges that have given Nick that extra will to push himself further in his fitness goals. After losing weight and getting back in shape a few years ago, he decided to compete in the most famous Triathlon competition on Earth: the IronMan. He is now training and competing to enter the Ironman 70.3 World Championships 2018 – and counts on Halza to help him succeed.

Discover Nick’s inspiring story & learn more about our partnership:

nick glover ironman challenge    nick glover halza ironman


Today, Nick shares with us an easy-to-do, short workout to get energized in the morning, perfect to warm the muscles up, work on your core and get toned before breakfast!


He recommends practicing as soon as you wake up, every day.

First, “Step out of bed and start moving around, bouncing on the ground, dance, have fun for 30 sec” he says. The main objective is to bring some energy in and dispel tiredness and sleepiness. That being said, adding these 5 bodyweight workout moves will help you gain strength and get (or stay) in shape. No accessories needed!


Exercise 1: The Plank

Get a better core and more strength in every functional movement with this simple exercise

  1. Start in press-up position, elbows on the floor shoulder-width apart
  2. Straighten your back, suck your stomach in
  3. Stay in this position for 30sec at the beginning and start building on this. Add 10sec every other day or every week, until you can maintain the plank for 1min or 2min (or as long as you can hold it)


Exercise 2: The Bridge

Activate abs, glutes, hamstrings, and get stronger core and back.

  1. Lay down on the ground, knees bent in a nice triangle
  2. Raise your pelvic floor to the ceiling, try to get as straight as you can – so you can feel the tension from the glutes
    Drop your back to the floor, and come all the way up again.

Do 20 reps at the beginning, and aim to reach 1 minute.


Exercise 3: Side Plank

Work your obliques (side abs) with this exercise, which is slightly more difficult than the normal plank. Stick to this routine to improve your performance and get strong obliques.

  1. Lay on your side, have your elbows underneath your shoulders and your shoulders underneath your head. Put your feet on top of each other and your hand on your hip.
  2. Raise your hips as high as you can and lift your arm to the sky.
    If you can’t get your arm up, keep your hand on your hip, and if the position hurts, lower your hips a little bit – the goal is to however to keep them as high as you can.
    If you lose your balance, come gently to the ground, and raise your body again.

Hold for 20-30sec to start with, (up to 1-2min once you get stronger)

  1. Repeat on the other side.


Exercise 4: The windscreen Wiper

Activate your lower abs that play a really important role in stability.

  1. Lay down on the floor, with your hands under your backside. (Once you get stronger, you can put your hands further apart on the side)
  2. Flex your hips to get your legs straight and your soles pointing to the sky
  3. Move over your legs to one side, get back to the original position, then move them over to the other side.
    If you can’t maintain your legs high, lower them a bit, but keep them straight. You should feel the contraction in your abs.

Do 5 on each side to start with, then go up to 10 then 20. Aim to be able to maintain the move for 1min on each side, as you get stronger.


Exercise 5: The clamshell

Work your core, back muscles, glutes and improve your stability.

  1. Lay on your side. Knees bent in front of you, your hips should at a slight angle to your knees and your lower legs, forming a triangle.
  2. Put your feet and knees on top of each other, 1 hand supporting your head and the other hand on your hip.
  3. Raise the top knee to the sky, without tilting the hip. Keep the top of the hip facing forward. Your belly needs to keep being straight and facing forward. This should activate the muscles of your butt.

Do 20 reps on each side and aim to achieve 1min on each side as you get stronger.


After this program, you should feel energetic and ready to face the day.
Doing a bit of exercise every day helps to relieve both mental & physical tension,  but it will also encourage your body to produce endorphins – the chemicals responsible for happiness!


 Do you want to follow Nick and watch him on his journey?

As Nick says “ “The support that I get really helps me go faster” 

  1. Go to your app store and download Halza for free (Halza for iOS Halza for Android)
  2.  Sign up & login into your Follower account
  3.  Friend Nick Glover

As a friend, you can follow his updates, training and send him messages of advice and encouragement. 

See how a person with type 1 diabetes is able to compete at this level and be inspired!
Learn more about the race and hear from Nick’s coach on our Facebook page.