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Hannah's Workout

posted on Monday, 18th January 2010 | find under 

HAPPY Monday Betties!

It's Get Fit For Free this week - are you all signed up and ready for it?

Ahead of this week's goal setting special, I was inspired by my very special friend Hannah to do an at home workout.  And given that this week is all about getting fit without spending any of your precious pennies, I felt it was only right that I should share!

The focus is on simplicity, getting your heart-rate up and getting your booty and abs in shape. It also happens to be a great pre-ski workout routine.

So here we have it.  An extra special core based workout you can do at home with no equipment, designed to get your heart-rate up for a mid-afternoon metabolism boost. If you keep moving, it will take you roughly 30 minutes.  Stick on some pumping music and get your body moving - and if your motivation is high after this, you could always go for a stroll outside to get some fresh air on your cheeks!

WARM-UP

We're going to get all warm and glowy (ladies don't sweat) with 20 repetitions of each of the following four exercises.  Then aim to repeat the whole sequence through four times.

1. Arm-chair Stand-ups

  • Do this with your hands across your shoulders and be sure to keep your elbows facing forwards - your back and core will thank you for it.

2. Star Jumps

  • Take a little squat, then jump as high as you can, landing softly again into a little squat - childish squealing optional!

3. Walking Plank

  • From a plank position (on out-stretched arms), pick your feet up and down as if you were going for a walk, or dance along to your music!
  • Make sure you are squeezing your tummy muscles up towards your back as you do this one.

4. Wall Push-ups

  • Standing about a metre away from a wall, spread your arms wide and push your body towards and away from the wall.

WORKOUT ONE

You'll need a watch on for this first set of exercises.  Just like the warm-up, you want to aim to do the whole sequence of exercises four times through. This will get your heart rate up, so you may need to open a window first (and have water ready so you can keep moving).

1. Step-ups

  • Step up and down for 1 minute. You could use stairs, a back door step, or if you have a sturdy table or chair against the wall that would be great too.

2. Plank

  • Hold the plank for 30 seconds.  Keep squeezing your tummy muscles but make sure your shoulders feel strong too.

3. Stand-ups

  • Squat down deeply as if you were going to touch the floor but be sure to keep your back as upright as possible. Do this 20 times.

CORE WORKOUT

Are you still with me? No chilling out now. And just to keep it really simple we're going to do the next four exercises, four times through too .. phew!

1. One Leg Bridge - or - The Buttock Lifter! 10 repetitions on each leg.

  • From a bridge position lift one leg.  Make sure you push through your heel (this gets the bottom working harder).
  • Lower down towards the floor then push back up again.

2. Single Leg Stretch. 10 repetitions on each side.

  • Lying on your back, lift your knees over your hips (make sure your lower back doesn't arch away from the floor).
  • Breathing out, extend one leg at a time, making sure you keep your back really still.
  • As you breathe out, feel the muscles by your hips dropping down towards your back.

3. Reverse Curls. 10 repetitions.

  • Lying on your back, lift your legs in the air.
  • Using your tummy muscles, lift your hips off the floor.

4. Half Roll-ups. 10 repetitions.

  • Sitting upright with your knees slightly bent, curl your tail-bone under and roll backwards towards the floor, creating a C shape through your spine.
  • Hold half-way down (or as far as you can go) and then come back up again.

5. Side Planks. 30 seconds each side.

  • From a plank position, twist your feet and lift your hips and torso up towards the ceiling.

WORKOUT TWO

Nearly there ... last 5 minutes until it's cool-off and stretch out time.  One last metabolism booster.  Again (you guessed it) the whole sequence FOUR TIMES!

1. Single Leg Squat. 10 on each leg (you may need to build up to this).

  • Awesome exercise!  Standing on one leg, lower yourself down onto a firm chair (that's not too low down) and stand back up again, still on one leg.

2. Push-Ups. 10 repetitions.

  • Get down and give me 10!

3. Backwards Stepping Lunges. 10 each leg.

  • From a slightly squat position, hands on your hips, step one leg back into a lunge and then return to your squat position.
  • The lower the squat, the stronger the exercise.

AND NOW .... RELAX!

That's all for now. Let me know how you get on. Wednesday is all about the end-step. I'll see you then x

www.klhfitness.co.uk

 

 

 

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