Exercise Suggestions

Prepare for Christmas and the New Year

With Christmas and New Year fast approaching, try out this basic home circuit that is sure to the heart rates up and those Christmas party outfits looking great!

Squat Jumps -

* Stand with the feet hip width apart and squat down with the knees over the toes, weight sitting back into your heels

* In an explosive movement, jump up off both feet as high as you can

* Land back down in the squat position and repeat for 30 seconds or until burn-out

Staggered Press Ups -

* This twist on the normal press up encourages different muscle groups in a different way and spices up your normal press up routine

* Adopt a normal press up position, hands slightly wider than shoulder width apart and core engaged

* Move the right hand forward to the hands are staggered

* Complete 10-15 repetitions

Abdominal Criss Cross Legs -

* Lie on your back and engage the core to lift both legs off the ground

* Tip - the lower you have you legs for this exercise, the harder it becomes. Ensure the lower back does not arch away from the floor during this exercise

* Open and close the legs by criss crossing them together. Alternate the top and bottom leg on every repetition

* Maintain core contraction throughout (scoop the abdominals in) and aim for 14-20 repetitions

Once you have completed the abdominal criss cross leg exercise, repeat the whole sequence again - Squat Jumps, Left Staggered Press Ups and Abdominal Criss Cross Legs. Aim to complete this sequence 4 times, with 1 minutes rest in between. More exercises to follow shortly.

Sexy Backs

Bent Over Row

* Use a medium to heavy weight - either a kettlebell, a dumbbell or bottle filled with sand

* Squat down as if you were about to sit on a stool and lengthen through the spine whilst engaging the core.

* Draw the elbows back and bring the hands up to the armpits

* Lower and repeat for 10-12 repetitions

* Aim to complete 3 sets: 10-12 repetitions

Reverse Fly

* Sit on the fitball and tip forward from the hip so your chest is close to your thighs, pick up your medium weights

* Engage the abdominals and lift the arms out wide to the side, to shoulder height

* Lower and repeat 10-12 repetitions

* Aim to complete 3 sets:10-12 reps

Kettlebell Swing

* Again use a medium to heavy weight, same as the bent over row

* Squat down and pick up the weight

* Brace the core and power up through the legs as you lift and lift the weight up above your head

* Swing the weight back down in between your legs and complete 8-10 repetitions

* Build up slowly as the faster you go, the harder it is!

* Aim for 2-3 sets:8-10 reps

Looking to complete a 5k, 10k, half marathon or marathon this summer?

Many of us know that in order to complete any of the above distances, a reasonable amount of time and effort needs to be put into the appropriate training. However, a key factor that is commonly missed from many training programmes is strength training for the major muscle groups used whilst running. By adding in the following exercises to your current programme, you will find overall running time will reduce, your overall stamina will increase and you'll see a great difference in your body shape.

Block 2 - Squat Thrusts

1. Place the hands shoulder width apart with the legs extended, core engaged

2. Spring one foot in as far as you can and in quick succession, alternate the movement with the other foot

3. Aim to complete this exercise for 20 seconds to begin with, gradually increasing by 10 seconds each week

Calf Raises

Such an easy exercise to do....

1. Stand on the edge of a step and lift and lengthen through the spine to stand tall

2. Rise up onto the balls of feet and lower. Complete 3 sets of 20 repetitions

3. Progression - hold a heavy weight in each hand or try one leg at a time

Inner Thigh Squeeze

1. Lie on the floor with your legs extended up to the ceiling. Hold the fitball in your hands

2. Throw the fitball up and catch the fitball with the in-step of the feet - squeeze hard as you catch it

3. Complete 20 repetitions and on your last throw, hold the ball up there and squeeze and hold for 30 seconds

4. Ensure the core is engaged and avoid allowing the lower back to arch off the floor

Pictures taken from google search

The Core and More

In recent years, the word 'core' has boomed and people are now, more than ever, aware that the way to a trim waist and a flat stomach is to incorporate more than just a few sit ups into their regular training regime. The 'core' is the powerhouse of the body and is responsible for all major movements, balance and proper posture. The core is primarily made up of the TVA - transverse abdominus, the internal and external obliques (side waist muscles), the rectus abdominus (the muscle you see in a six pack), the multifidus and erector spinae muscles (in the back) and the pelvic floor muscles. The gluts (bum) and upper back/shoulder muscles also play a pivotal role in core strength.

So, in addition to your regular training regime, try adding in the following exercises to notice a real difference to your overall functional body strength....and you waist line.

the bicycle

1. Lie on your back, knees bent, fingers behind the ears, elbows opened wide.
2. Engage the core, lift the feet off the floor to a 45 degree angle and raise the shoulders off the floor.
3. Extend the right leg out as you reach the right elbow over to the left knee, repeat to the other side
4. Complete 3 sets of 20 repetitions

fitball plank

1. In a kneeling position with the fitball directly in front of you, place the forearms on top of fitball.
2. Engage the core, tuck the toes up and under and lift the knees off the floor so you come to a ski slope position, straight line running from the shoulders to the heels.
3. Hold this position for 15 seconds to begin with. Aim to increase this time every training session.
4. Complete 1 set of 5 repetitions.
5. Progression - rock the elbows backwards and forwards to challenge the core even more.

Oblique Crunch with FitBall

The perfect exercise to whittle those waists away and enhance your core strength in a side lying position. This exercise can either be done at a wall (makes it easier to balance) or in a space. Position yourself on top of the ball lying on one side.

1. Step the feet apart, stack the hips one on top of the other (so both hip bones are pointing forward) and place the fingers behind the ears.

2. Engage the core and lift the lower ribs off the ball to perform a side lift (see picture).

3. Ensure the body stays side on and control the movement back down.

4. Aim to complete 15 repetitions before switching over to the other side.

Hip Pike

1. Roll out over the top of the ball so your shoe laces lie on top of the ball. Position the hands under the shoulders and brace the core and arms.

2. Lift the hips up towards the ceiling and roll the ball in as far as you can. In full control, slowly lower the hips to the starting position.

3. Try to complete 12-15 lifts before completing 15 press ups on the ball. A great upper body challenge that will help to strengthen the wrists at the same time.