Health & Fitness

1 week ago

Jingle away those unwanted pounds at home this Christmas

Don’t let your fitness goals fall away this Christmas. Your schedule will no doubt be getting busier so here are some quick and easy to do at home routines to keep you feeling on top this winter. You don’t need a fully functional gym at home in order to keep yourself fighting fit. Here are the basics you need to keep your fitness journey moving forward from home during this busy time.

Squats, sit ups and press ups have been the the fundamentals to a good looking body for years; the military use these three simple techniques to maintain strength so with these additional fitness tools there are no excuses, it time to put your body through its paces. The floor matt opens up a variety of core exercises such as planks and leg raises. Use the kettle bell for squatting and lunges. The elastic band is perfect for resistance exercises; Place both feet on top of the band, with a handle in each hand and you have created your very own at home bicep curl. The roller is reserved for your final push. At the end of every workout give 5 minutes to focusing all your energy on your abs.

 

These unassisted exercises engage multiple muscle groups leading to more calories being burnt, co-ordination and balance improvent and an increase to your muscular endurance and strength.

 

BEGINNER KETTLE BELL WORKOUT - WITH JOE WICKS & TECHNOGYM

 

4 EXERCISES - 5 SETS - 10 REPS

TWO HANDED SWING - Snap hips through, brace abs and squeeze bum for the right form.

GOBLET SQUAT - Push through your heels to allow your body to sit in the correct form.

SINGLE HANDED SWING  -  (both sides) Same function as two handed swing with kettle bell going between your legs but using only one arm.

SUITCASE DEADLIFT - Squeeze your shoulder as hard as you can. Bum back and minimal knee bend to maintain a deadlift. Use you other arm to keep your balance.

 

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The secret to any good exercise regime is goal setting and variation. Set yourself those monthly targets to push towards but do not get fixated on one routine for too long as your body will get used to it. Intorduce alternative methods to your muscle groups to continued success. It also keeps you focused and interested.

Once you start to feel in charge of your at home work out these easy to wear wrist and ankle weights will make you feel like you are training in mud. Keep pushing yourself to new levels and if its not challenging you are not working hard enough.

 

AUTUMN PILATES WITH LOTTIE MURPHY

Pilates is a great way to mix uo your exercise routine and importantly dedicates its focus to flexibility and mobility, complimenting all the weight and endurance work you have been doing. Let Lottie talk you through this flow session and feel a few inches taller.

ROLL DOWN TO PLANK

ELBOW PLANK TO PIKE 

SIDE LYING LIFTED OYSTER

SIDE LIFT KNEES BENT

SIDE PLANK WITH THREADING THE NEEDLE

STRADDLE SIDE BODY STRETCH

Lottie says: 'Once you've got familiar with the routine and the exercises try to repeat this a few times this week to see if you notice any improvements. Try to maintain a sense of abdominals through the exercises, keep your breathe flowing and full to keep relaxed and always rest when you don't feel like you are achieving the correct form and ease of movement, then give it another try when you feel ready.'

 

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