Summer is a great time to set new goals especially when it comes to fitness! I devised a workout which you can make work to your advantage depending how much time you have. Either do it once, twice or three times in a row (with 30 – 60 second rest between rounds). Start with a 1 – 2 minute light jog as a warm up then you are ready to work!
Walk outs: Start from a standing position with feet hip width apart. Bend from your hips and touch you toes; try to keep your legs straight. Walk your hands out until you are in a plank position…hold for 3 seconds, then walk your hands back to your feet (still keeping your legs straight) and return to standing.
Mountain climbers: Starting in a push up position, jump one foot forward and up towards your hands keeping the weight above your shoulders and you knees between your arms. Switch feet back and forward as quickly as possible. Ensure you keep correct form, especially not allowing your hips to go too high!
Squats: Start standing with feet shoulder width apart. Drop your hips down (squat) so thighs are parallel to the ground.Squeeze your butt as you come back up and return to standing
Ski jumps: Start in a squat position. Jump to one side, e.g. left, landing on your left leg, knee bent. Bring your right leg towards your left ankle without it touching the floor. Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side to ensure you remain upright!
Push ups: To start, keep your torso straight with a straight line from your ears to your toes. There should be no sagging or bending and the weight should be over your shoulders. Place your hands just wider than shoulder width, still in line with yours shoulders.Take 2 – 3 seconds to lower your body towards the ground until your elbows are bent and your chest is an inch from the ground. Ensure your whole body moves at the same time. Then immediately push yourself back up to your starting position.
Jumping jacks: Start standing with your arms by your side. In one movement, jump you legs wider than your hips at the same time as lifting your arms above your head. Land in the this position. In one move again, jump back to your starting position.
Ā Russian twists: Start seated on the floor with legs bent at the knees. Lean your upper body back so you form a v shape between your thighs and upper body engaging your abdominal muscles. Imagine you are holding a ball in your hand (or use a medicine ball), rotate your torso and the ball to the right, back through the center, to the left, center and repeat for the designated time.
Elle š x
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your Doctor. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your Doctor.
