Welcome to the ninth of our 12 Christmas Blogs that will lead you through the festivities up to the 2nd of January. We will be looking at lots of different subjects including coping with the stresses of Christmas, recipe ideas, debt, savings and New Year’s resolutions. So come back each day to see what topic we’ll be discussing.
In today’s festive feature, GRIP share 5 simple exercises you can do around the house…
We all want to be fit and healthy. Yet finding time to get to the gym isn’t always easy when juggling all the other areas of your life that are keeping you busy. Plus, there’s winter and its dark evenings; it’s cold, and pretty much always raining, so going for a run doesn’t seem all that appealing…
But here’s the good news, you don’t need to go out in the cold. And you don’t even have to go to the gym to reach your fitness goals. We’ve put together a strength-building, fat-busting workout you can do in the comfort of your own home in as little as 15 minutes, no fancy equipment required.
The workout consists of the following 5 exercises. Checkout the videos for demonstrations of each exercise.
1: Turkish Get Up (TGU)
Quite simply one of the best exercises in the history of the world… ever. Core strength, shoulder stability, hip mobility, balance and coordination, this move has it all. Key points:
- When using a weight of any sorts, always keep the elbow of the weight arm locked and straight, and look at your hand at all times. This will help stabilise your shoulder and give you a point to focus on, helping minimise distractions and improve your balance.
- Don’t rush. To get the most out of this exercise it should be performed in a slow, controlled and smooth movement.
2: Kick-Through Burpee
After being in the fitness industry for over 6 six years, it’s safe to say that everyone absolutely loves burpees! Or maybe they don’t, I can’t remember… Anyway, that doesn’t stop them for being a great conditioning exercise that boosts your fitness and torches fat. The addition of the Kick-Through in the middle of the move gives the extra benefit of improving mobility and core strength.
- The Kick-Through should be performed from a crouched position, resting on your hands and toes, with your knees bent and close to the floor but not touching it. As you kick across your body try to lift your opposite hand and pull back your arm to open up your chest and shoulders.
- After you’ve completed the Kick-Through, make sure you jump your feet fully out behind you before jumping in and up to standing.
3: Squat/Lunge Complex
Squats are good for you. Lunges are good for you. So this one must be good for you!
- As when you’re doing any squat, keep your weight through your heels, your chest lifted, back straight and squat as deep as you can. Same goes for the lunge, but keep those knees off the floor!
4: Plank-up/Mountain Climbers
This variation of the plank adds the benefit of increasing both pushing strength and rotational movement.
- To get the most out of this exercise, as you push up try and keep your hips as level as possible. Also remember to switch which arm you use to press up first with each time.
- When performing the Mountain Climber at the top of the press bring your knees up as high as you can and reach across to the opposite elbow to maximise rotation.
5: Single Leg Dead Lift
There is no other exercise that’s more functional, or more applicable to everyday life than the Dead Lift. I mean who has never lifted anything up off the floor? As we’re working out at home here, you might not have anything heavy enough to make the move a real challenge, so instead we’re going to do it stood on one leg! It’s an awesome variation on the standard exercise that improves your balance and core control, as well as working the muscles in your posterior chain to give you a strong back and buns of steel!
- To protect your knees and help with balance, the knee of the supporting/standing leg should be kept slightly bent at all times. However, as we want to focus on using the muscles at the back of your body, the lifting power should come from hinging at the hips and pulling using your glutes (bum) and hamstrings (back of your legs), while your back remains straight.
- Your free leg can be kicked out behind you as a counter balance as you lower/lift.
Perform the 5 exercises in a circuit
All the exercises (except for the TGUs) should be performed for a set amount of time of between 30 and 45 seconds.
- TGU – Reps 5 each side (Switch sides each rep)
- Kick Through Burpees – Reps as many as possible
- Squat/Lunge Complex – Reps as many as possible
- Plank-up/Mountain Climbers – Reps as many as possible
- Single Leg Dead Lift – Reps as many as possible (Switch legs each rep)
Go straight from one exercise to the next, without resting, until you’ve completed the circuit in full. Then rest for between 30 seconds and 1 minute before going round again. Repeat this as many times as you can fit into your workout time, up to a maximum of 5 rounds.
If you enjoyed this workout, GRIP offer online programmes to you to help you reach your fitness goals. We take in to account what you want to achieve, how much time you have, what equipment you have as well as where you workout to build you a customised plan. For more information check out www.gripfitpt.co.uk as well Facebook, Instagram and Twitter.
Join us each day until 2nd January for more of our 12 Christmas Blogs
Want to find out about services available to you and your child in your area? Do you need advice or support on family matters? Then get in touch with the FamilyPoint Cymru helpline. We are open over the festive period, even on Christmas Day.
- Phone: 0300 222 57 57
- Text: 07860 052 905
- Instant message (see below)