Need a fast calorie burning workout to get you buy while travelling, on holidays or over the festive season?
This is great for those short breaks away when you need a quick easy workout to help burn off those extra calories you’ve been consuming.
WARNING: Do not perform this directly after YOUR Christmas / Holiday meal or on a full stomach! 🙂
OKEY DOKEY… Your Workout
Warm-up for 3 minutes:
Medium or Advanced Fitness: Jump Rope, or just pretend to jump rope, or jog on the spot.
Low level fitness: walk on the spot, bringing your knees up high. Do not stomp. Keep your steps light.
a. Squats x 20 reps
b. Push-ups x 20 either from the knees or toes
c. Walking Lunge or Stationary Lunge x 20 reps
d. Super Crunch x 20 reps
e. Jumping jacks x 20
f. Supermans x up to 15 reps
Repeat. Perform a total of 2-3 times through – depending on your fitness level.
Cool down for 3 minutes:Â light jog, or walking on the spot
And then stretch!
Exercise Instructions
Squats
Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards.
Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor.
Now squeeze your butt and thighs and push through your heels to bring yourself up to starting position. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue until you have completed the set.
Knee Push Ups
Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.
Push-ups
Start on the ground with your arms straight and your weight on your hands and feet. Focus on keeping your abs tight and your body as straight as possible from ankles to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Bend your arms to lower your body towards the ground as far as you can control the movement. Then push your body away from the floor until your arms are straight, but not locked.
Walking Lunge
With your chest out and your midsection firm, place your hands on your hips and step forward with a large stride. Bend both your knees as you lower your body downwards. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge step forward with the other leg repeating the lunge movement with the opposite leg. Continue with this sequence to complete your set. Then swap starting with the with opposite leg. Keep yourself steady throughout the exercise. DO NOT allow your knees to go beyond your toes.
Stationary Lunge
Lunge forward with your left leg. Lower your body by bending your left knee (front leg) and your right knee (back leg) so it’s almost in contact with the floor. Return to starting position.
Keep your midsection firm throughout the movement. And your front knee should point in the same direction as your front foot. Repeat this exercise to complete your set. Then swap leg lunging forward with your right leg.
Super Crunch
Lie on your back on the floor with your knees bent and feet flat. Have your elbows out and your hands behind the base of your head. Raise your head, shoulders and upper back and legs off the floor, contracting your abs, so that you are bringing your head towards your knees. Then lower your upper body and legs back down again so that your feet are nearly touching the floor. Then repeat the exercise.
IMPORTANT:
Do not drag your head and neck upwards with your hands. Focus on using your upper body to raise you up.
Jumping Jacks
Stand up straight keeping your knees soft, so not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm. Now Jump up “spread eagled“, so to speak, raising your arms out to the sides and upwards as you jump. And have your legs wide apart.
Then Lower your arms and legs landing back down at starting position making sure that you keep your knees soft – to prevent jarring of your joints and back. Repeat the exercise until you have completed your set.
Supermans
Lying face down on the floor and have your arms extended out in front of you and your legs outstretched behind you. Raise your right arm and left leg at the same time. Pause then lower them down to the floor. Then raise your left arm and right leg, pause and lower them down to the floor. Continue to alternate until you’ve completed your set.
© Mandy Gibbons
Virtual Fitness Trainer
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