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A dynamic warm-up will have you Metafit ready

Prep your body for METAFIT with a full body dynamic warm-up

Metafit sessions are tough – you work to your maximum for around 20 minutes – pushing, jumping, lunging, planking – moving your body through its full range of motion, using all of your joints and muscle groups. To get the most out of your body and your metafit session, a thorough DYNAMIC warm-up is essential.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for professional athletes to prepare before an event.  Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals…..even metafitters!

In this article, you’ll learn why a dynamic warm-up is so effective—whether you’re about to do a metafit session or play a sport.

What Is a Dynamic Warm-Up?

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch. For decades, static stretching, which requires holding a stretch for 10 or more seconds while motionless, was the most popular type of warm-up for athletes and mere mortals alike.

Today it is recognised that dynamic stretching is ideal as the core of a warm-up routine for several reasons:

  • It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles.  Whether you are doing alternate lunge jumps in metafit, or lunging for a soccer ball, the muscles involved have already been engaged during your warm-up.
  • Dynamic stretching improves range of motion. In metafit we aim to move our joints and muscles through their full range of motion therefore it is important to ensure we have moved through this range prior to adding intensity and impact so the joints and muscles are primed for action.
  • Dynamic stretches improve body awareness. If you don’t warm-up and hop straight into a metafit session, it may take a while for your body to perform optimally.  Moving as you stretch challenges your balance and coordination, skills that could help your performance and contribute to getting the most out of your session.
  • Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching. If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

I hope it’s now clear why we spend a good 5-minutes at the beginning of each metafit session completing a full-body dynamic warm-up. I want you to get the most out of your session and your body. Add this type of warm-up to any pre-exercise routine and your body will thank-you.

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Make time to exercise and make time for #1 – YOU

“How do I make time to exercise when I’m so busy”?

Life is BUSY, and being BUSY is IN –  who has time to exercise? Running from one appointment to the next, working longer hours, being switched on 24/7 via social media and smartphones, cramming more into each day. It’s not surprising then that the number one reason (excuse) given for not exercising is lack of time – exercise is usually the first thing given away to make more time for being BUSY.

You can still be busy AND make time to exercise. All it takes is a little PLANNING, a change in your MINDSET to make EXERCISE A PRIORITY, and a COMMITMENT to do it. It’s really important that mum’s (and I’m one who struggled with this, even being an endorphin junkie) let go of the guilt associated with devoting and investing time in yourself. If you don’t look out for #1, no-one else will. Set an example, be a role model, make time for YOU.

Here are a few tips on how to make time to exercise and look after #1.

  1. PLAN YOUR WEEK – we all run to a daily timetable. Alarm goes, morning routine, work/kids/errands, meals, and evening routine, bed. Just as we timetable in appointments with doctors, tradesmen, hairdressers, etc, make a daily appointment with YOURSELF to exercise. Add it to your daily/weekly schedule FIRST and build your day/week around that time.

HINT: Book all your METAFIT sessions for the week on a Sunday night, put them in the diary and work around them. (Sneaky link HERE to book)

  1. WAKE UP & WORK-OUT – I’m an early bird so getting up before the family to exercise has never been too hard (although in mid winter when its dark and cold it can be a challenge). But when my 3 kids were young and all at home, early was the only chance I had to exercise without little people in tow. If you’re not a morning person, getting up early can be a challenge but you can retrain your body clock – just persist.

HINT: Heart Body & Soul has 6am sessions Mon, Wed, Fri. You’ll be back home by 6.45!

  1. EXERCISE ON MOST DAYS OF THE WEEK – I love MEATFIT and the whole HIIT principle, but its NOT something that should be done more than 3 times a week, BUT that doesn’t mean do nothing the other days of the week! On your off days try an activity that gets your heart rate elevated, gets your body moving, lifting, and stretching. Tennis, swimming, running, a strength training session, or one of my favourites yoga – all great options that get you moving.
  2. LISTEN TO YOUR BODY – Some weeks you’ll be more tired, sore, maybe feel a head-cold coming on. Learn to listen to the messages your body is giving you and modify the planned exercise session accordingly. Maybe you had planned to do METAFIT but you aren’t feeling 100%, go for a walk instead and try METAIT the next day. Still plan for time to exercise, just change the activity to fit with your body’s message.
  3. SLEEP – probably THE most important part of your day. Without quality sleep we fail to function and thrive. Whilst the body is at rest it works to repair, restore, regenerate and absorb all that you have put it through whilst awake. Without rest the body is in a constant state of stress, and we all know what too much stress can do. Set a regular bedtime, SWITCH OFF mentally, electronically, and physically and rest. (Just set the alarm to wake up early before you fall asleep!!)

Do you have any tips on how to fit exercise and time for you into a busy schedule?

 

 

 

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DIY HIIT Workout #5

TABATA – 4-16mins of HIIT

Tabata – is the name given to an exercise protocol developed by Prof. Izumi Tabata in a study he completed using Olympic speedskaters in 1996. The protocol is a version of HIIT (High Intensity Interval Training), 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. The basics of this protocol are used in a variety of HIIT sessions, but in its purest form participants work at 150% Max HR for 4 mins total!

In this DIY workout YOU can be the coach – you get to choose how many Tabtata sets AND which sets to do. Each set is 4 minutes duration, alternating between 2 different exercises – 20 sec on A, 10 sec rest, 20 sec on B, 10 sec rest REPEAT.

As with all HIIT sessions, a thorough warm-up is essential, as is working HARD in each interval – you need to be huffing and puffing, NO PACING and GREAT TECHNIQUE. Exercise descriptions follow and the exercise basics can be found here

Warm-up:

Arm circles – back/forwards

Leg Swings – fwd & back, side to side

Trunk rotations

10 Body weight squats

5 Push-ups from knees

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main HIIT set:

TABATA – 20 sec work/10 sec x 8 = 4 mins per set

20 sec on ex A, 10 sec rest, 20 sec on ex B, 10 sec rest – REPEAT

30 sec rest in between sets

Set 1 A. Sliders/Skater B. Mt Climbers
Set 2 A. 2-step dash B. Crucifix plank
Set 3 A. Burpees B. No-wall sit
Set 4 A. Sprint B. Split hand push-ups


Sliders/Skaters – Lower into squat position, step sideways keeping weight in heels and butt back, bring feet together, step to other side, feet together. Repeat. Stay low, head & chest up. 

Mt Climbers – In plank position (shoulders over wrists, heels over toes), bring one knee up to chest, return to plank position, repeat other side.

2-Step Dash – Run forward 2 steps, touch flat palm to ground, run back to steps, flat palm to ground. Bend at knees to keep butt down, squeeze butt to stand up, use arms in run phase.

Crucifix plank – wide arm plank, feet together, squeeze shoulder blades together

Burpees – old fashioned burpee. Hands on ground, jump feet back to plank position, jump feet in to hands, stand/jump up explosively with arms raised overhead. Repeat.

Split hand push-ups – One hand forward, one hand in normal push-up position, push-up, change hand position, repeat. From knees alternative.

Sprint – sprint on spot, high knees, pump arms

No-Wall Sit – Hold static squat for 20 sec. Butt back, weight in heels, head & chest up.

 

Cool Down:

Static stretches that target quads, hamstrings, hips, groin, lower back

 

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13 Unexpected Benefits of Exercise

Why name a fitness business “Heart Body & Soul”? Because to me, exercise is more than skin deep, it is a way of nourishing your physical body, emotional well-being, and mental health, whilst energising and enlivening your “Heart Body & Soul”.

Most people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course work towards a trim, taut body, but working out has above-the-neck benefits, too. Regardless of age or fitness level studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress. Had a rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals. Huffing & puffing through a 30 minute METAFIT session can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of exercise. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.

4. Enjoy the great outdoors. For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s cycling, tennis, or just a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book an expensive beauty treatment when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline. It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the brain actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety. Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Moderate-to-high intensity aerobic exercise (METAFIT, anyone?) can reduce anxiety sensitivity. And we thought HIIT was just a good way to burn calories!

7. Boost brainpower. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in the hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (more reason to get kids off iDevices & playing outdoors!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Dodgeball, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help control addiction. The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation. Ever been guilty of a nanna nap after a long run or metafit session? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done. Feeling uninspired at work? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity. Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to 2 hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, lace up the runners for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others. Whether it’s a lunch-time game of soccer, a group metafit session, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Be it inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Exercise can have positive effects far beyond the gym (or metafit session). Gaining self-confidence, getting out of a rut, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

 

 

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Add pelvic floor exercises to your daily “To Do” List – Not TENA to your shopping list!

This is a workout with a difference – this is one workout that ALL women should do DAILY. Please don’t resign yourself to adding a pack or two of “TENA” to your shopping list – act now!

Urinary incontinence (poor bladder control) is a common condition (up to 37% of Australian women*) that is commonly associated with pregnancy, childbirth, menopause or a range of conditions such as asthma, diabetes or arthritis.

Poor bladder control can range from the occasional leak when you laugh, cough or exercise to the complete inability to control your bladder. Other symptoms you may experience include the constant need to urgently or frequently visit the toilet, associated with “accidents”.

The most common problem and cause of poor bladder control are weak or too loose pelvic floor muscles, largely due to pregnancy and childbirth. However, they can be successfully strengthened with pelvic floor muscle training.

What can make these muscles too loose?

  • Pregnancy and childbirth – evidence suggests that problems can start during pregnancy, not just after birth. Do you tick any of these boxes? Women who have had multiple births, instrumental births (eg. Forceps delivery), severe tearing or large babies (4kg+) are at greater risk of pelvic floor muscle damage
  • Straining on the toilet
  • Chronic coughing – asthma, bronchitis or smokers cough
  • Heavy lifting – can create pressure on the pelvic floor and ultimately lead to prolapse
  • High impact exercise
  • Age – pelvic floor muscles tend to get weaker with increasing age
  • Obesity

In almost all cases it is possible to gain control over the pelvic floor muscles and train them to do their job well.

THE Daily Workout

The Continence Foundation of Australia provides lots of excellent information relating to Pelvic Floor exercises. Here is their description of how to activate your pelvic floor muscles and perform a muscular contraction. You can do this whilst sitting, lying or standing.

“Imagine letting go like you would to pass urine or to pass wind. Let your tummy muscles hang loose too. See if you can squeeze in and hold the muscles inside the pelvis while you breathe. Nothing above the belly button should tighten or tense. Some tensing and flattening of the lower part of the abdominal wall will happen. This is not a problem, as this part of the tummy works together with the pelvic floor muscles.

After a contraction it is important to relax the muscles. This will allow your muscles to recover from the previous contraction and prepare for the next contraction.

It is common to try too hard and have too many outside muscles tighten. This is an internal exercise and correct technique is vital.

If you have mastered the art of contracting your pelvic floor muscles correctly, you can try holding the inward squeeze for longer (up to 10 seconds) before relaxing. Make sure you can breathe easily while you squeeze.

If you can do this exercise, repeat it up to 10 times, but only as long as you can do it with perfect technique while breathing quietly and keeping everything above the belly button relaxed. This can be done more often during the day to improve control.“

If you are or have experienced bladder problems and a DIY approach to exercises hasn’t helped, I would highly recommend seeing a specialist Women’s Health Physiotherapist. For further information on this topic and a listing of Physio’s in your area, please have a look at the Continence Foundation of Australia website.

 

* Australian Institute of Health and Welfare, 2006

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Metafit – Child’s play for lasting benefits

Metafit – for a  long, healthy life

A metafit session may not be child’s play, but it does involve playful movements such as jumping up and down or standing on one leg, things we often leave behind with childhood. Yet these movements can benefit a grown-up’s body. Jumping can strengthen bones, and standing on one leg improves balance.

You don’t need to come to a metafit session to do either of these movements, but if you do come to metafit I guarantee you will do things you didn’t know you could (still) do. So, if its been a while since you jumped, stood on one leg or went outside your comfort zone, these are some of the reasons to give metafit a go.

A decade ago, a typical cardiovascular class (aerobics class) at a gym often involved so many choreographed moves you almost needed brains in your feet as well as your head. Now the trend that metafit leads is to less complex exercises that improve all-round physical function – not just aerobic fitness, but muscle strength, power, flexibility and bone density.

Old-school basic training, with movements such as push-ups, tuck jumps and burpees. Yes BURPEES – where you squat on the ground with your hands on the floor and kick your feet back so you are in a push-up position. Then jump your feet back into the squat position, jump up in the air and do it all again.

What is good about these movements is that, although they take effort, they are not complicated to do and, because you move quickly from one to another, there is no time to get bored.

“Traditional classes like step or aerobic classes have waned and I think its because the complexity of the choreography often compromised the physical benefits you got from them,” says Alisha Smith, education manager with Australian Fitness Network.

Metafit is functional training

Metafit is based on functional training, meaning exercises that target multiple muscles at once rather than just one muscle, such as a bicep curl. These movements are closely related to activities of daily living – think of how many times a day you move from sit to stand.

Now you don’t need to come to a metafit session to get fit, but one advantage of a class is that you generally work harder than when you are left to your own devices.  Metafit will also push you to vary your movements. Modern living can limit how we use our body. We walk a bit, sit a lot, don’t lift much weight and don’t jump. Yet research shows jumping is the most effective exercise for improving bone density, says Professor Robin Daly, chair of exercise and ageing at Deakin University.

Bones thrive on the stress and element of surprise that comes with jumping, he says. “We should include bone-loading activities like jumping, skipping and hopping. To improve bone density, it’s more important to vary the direction in which you jump than to keep jumping higher. Jumping from side to side is one way. So is a burpee.”

Metafit "explosive jack"

Bones thrive on the stress and element of surprise of jumping – a metafit “explosive jack”

“We don’t know exactly how much jumping is needed to improve bone density but our research suggests 50 to 100 multidirectional jumps three to five times a week.”

A lot happens in a 30 minute METAFIT session – some of the results of HIIT training are obvious in weeks, others not so obvious but have long lasting benefits for your health and well-being. Come and try a session – no fancy choreography, just old-school functional training that gets results.

 

 

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How to Foam Roll Like a Pro

DIY Massage with a Foam Roller

Have you seen people rolling around on a foam roller and wondered what on earth are they doing? Why are they doing it? How do I do it? Let me put your mind at ease!

The foam roller is a brilliant tool to have around the house – it can be used before training, after training, before a stretch session, even just to give yourself a massage at the end of a busy day. The benefits of using a foam roller include:

  • muscle tension relief (post metafit soreness!)
  • correct muscle imbalances
  • injury prevention
  • increase range of motion & flexibility

In addition to its therapeutic benefits, a foam roller can be used as a training tool – think of it as a way of decreasing stability therefore increasing the degree of difficulty of core exercises that you would normally perform on a solid surface e.g. plank hold with hands on the roller, or lying with your spine down the length of the roller and performing an alternate arm/leg lift whilst maintaining balance.

Foam rollers are sold at most sporting equipment stores and cost anywhere from $15-$60+. Look for one that is solid enough to withstand regular use and retain its shape. There are also rollers with raised patterns and dimples on them that provide additional deep tissue massage – just be careful with how “deep” the massage is!

The diagram below by Greatist.com shows you “How to Foam Roll Like a Pro”. When rolling, the pressure or intensity you feel should be no more than a 7/10 where 10/10 is excruciating. If you feel too much pressure, back off and take it a little more gently.

So, buy yourself a foam roller, keep it in the family room and when you next sit down to watch the TV grab the roller and massage away!

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

 

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DIY Workout #4

The 15/45 Workout

I’m going a little “retro” this week and bringing back the skipping rope. This is a fantastic piece of equipment to have in your collection. They are cheap ($3 from K-Mart), user friendly, transportable and best of all you can do a very effective and time efficient training session using them. This week’s workout combines 45 seconds of skipping with good old fashioned bodyweight exercises. Complete the set of exercises – should take around 5-7min – rest for 60 seconds, then repeat (a third time if your game too!)

Remember the key to making these sessions effective is to work hard – no pacing, no cheating on form – full movements.

Equipment: stop watch or timer, skipping rope

Warm-up:

Leg Swings – fwd & back, side to side

Calf/Achilles stretches

Trunk rotations

Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each

Main set:

Reps/Time Exercise Key Points
15 reps Body weight squats Legs shoulder width apart

Butt goes back as knees bend

Weight on heels

Head/chest up

Squeeze butt on way up
45 sec Skip OR Run on spot OR step ups Light on feet

Work hard & fast
15 reps In-out push-ups Full plank position, weight forward over hands

Hands wide, bend elbows chest to ground

Complete push-up

Hands in close, bend elbows to brush ribs, lower chest to ground

Complete push-up

Option – from knees
45 sec Skip OR Run on spot OR Step ups  
15 reps Reverse lunges Step one leg back

Lower back knee to ground

Keep chest upright & shoulders relaxed

Push through front heel back to start position

Change legs
45 sec Skip OR Run on spot OR step ups  
15 reps Get up planks Start in full plank position – heels over toes, shoulders over hands

Keeping butt down and core stable, lower down onto forearms – 1 arm at a time

Return back up to on hands. 1 rep
45 sec Skip OR Run on spot OR Step Ups  
15 reps Mountain climbers Start in full plank position

Keep butt down

Bring 1 knee under chest in between hands

Return to full plank

Change legs, continue
45 sec Skip OR Run on Spot OR Step ups  

 

60 Sec recovery – Repeat x 1-2

Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back

 

 

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DIY Workout #3

This one is for those who like a “Cardio HIIT”

Just to keep you on your toes and add a bit of variety, this training session can be done on a spin bike, x-trainer, treadmill or out on the running track. Whichever you choose, remember to warm-up, work hard for the main set and cool down. Another 30 min session done and dusted!

Equipment: stop watch or timer – choice of bike, x-trainer, treadmill or the great outdoors

Warm-up:

Leg Swings – fwd & back, side to side

Calf/Achilles stretches

Trunk rotations

Main set:

00:00 – 05:00 min Steady warm-up, gradually increase resistance (bike/x-trainer) or pace (run/treadmill) to moderate intensity
05:00 – 15:00 min Sprint 20 sec, easy pace recovery 40 sec.

10 times total (10min)
15:00 – 19:00 min Hill climb 60 sec (gradually increase resistance or incline) – should feel hard. Stay seated if on bike. Recover with easy spin/jog 60 sec.

2 hill climbs (4min)
19:00 – 23:00 min Sprint 20sec, recover 10 sec. (If on treadmill jump onto edge of belt rather than decreasing speed)

8 times total (4min)
23:00 – 28:00 min Gradual cool down. Spin legs if on bike, decrease resistance on x-trainer or gentle jog on treadmill/run.

 

Cool Down: Static stretches that target quads, hamstrings, hips, groin, lower back

 

 

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DIY Workout #2

Winter warmer

Winter has HIT! What better way to keep your exercise routine up even though the days have turned cold and miserable, than to turn your lounge room into a gym. All you need is a timer, an open door or window – trust me, you’ll need it – and a high energy music playlist. Remember to warm-up, work hard for the main set and cool down – you’ll be done in 30 minutes.

Equipment: timer (use timer function on smart phone or download an interval training app – there are many to choose from, play around with the settings to program work/rest intervals)

Warm-up:

Arm circles

Leg Swings – fwd & back, side to side

Trunk rotations

10 Body weight squats (concentrate on squeezing butt)

5 push-ups from knees

15 sec jog on spot, 15 sec high knees on spot, 15 sec butt kicks on spot, 15 sec sprint – Repeat x 3

Circuit: 30 sec break in between rounds

Round 1: 30 sec work/10 sec rest x 3

  1. Body Weight Squats – butt back, weight on heels, add a jump if feeling strong
  2. In-Out Push-ups – arms in close to brush rib cage for 1 push-up, hands out wide for 1 push-up, repeat
  3. Burpees with a turn – perform a normal burpee but jump 180 to complete second burpee facing opposite direction.

Round 2: 30 sec work/10 sec rest x 3

  1. Sliders – stay low in a squat, step sideways bring feet together, step back to other side. Key is to stay low, weight back on heels.
  2. Down & hold push-ups – lower chest to just off floor, hold for 3 sec, push-up, repeat. Do from knees if you can’t get chest low enough from toes.
  3. Burpees with split leg thrust – normal burpee but when you thrust legs back into plank position make v shape (legs wide apart), then complete as per normal

Round 3: 30 sec work/10 sec rest x 3

  1. Reverse lunges – step back into lunge, back knee to ground, change leg each time
  2. Walking push-up – in plank hold, take 2 steps sideways, perform push-up (drop to knees if needed), walk 2 steps back, perform push-up
  3. Burpees with sprint – perform a burpee then sprint on spot for 5, repeat

Round 4: 20 sec on/10 sec recovery x 8

  1. Sprint on spot OR skip with rope

Cool Down: Gentle walk & static stretches that target quads, hamstrings, back, arms, chest

 

 

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