FIT IN
30!
Your 30 minute total body workout. with celebrity trainer Danny Cohen
Many people are frequently short of time due to work or home commitments, here is a group of exercises which target the whole body in just half an hour!
They require no special equipment and can be adapted to all abilities.
WARM UP
Squats / Sumo squats- 5 x 15 / 20 This low impact exercise can be used as a warm up and / or main exercise. 1. Stand, feet shoulder width apart 2. Extend arms in front of you 3. Keeping back straight, slowly bend knees to 90 degree angle 4. Slowly rise to starting position. For Sumo squats, start with feet wider apart and turned out at 45 degree angle.
MAIN BODY WORKOUT LEGS
Walking lunges- 4 x 12( or 12 steps back & forth depending on space) 1. Stand with feet together 2. Take wide step forward with right foot as you bend your knees to a 90 degree angle, and your front thigh is parallel to the floor 3. Stand up out of lunge, and step your left foot to your right. 4. Repeat with left leg.
CHEST
Press ups- 4 x 12 / 15 reps 1. Start in the plank position, with palms on the floor approximately shoulder width apart, directly under shoulders, and balanced on the balls of your feet. 2. Your body should form a straight line from head to heels( do not stick bum in the air!) 3. Keeping back straight, lower yourself so your elbows form a 90 degree angle. 4. Push yourself back up again with your arms. Beginner: Perform the exercise on knees.
Advanced: Push up with added twist 4 x 12 / 15 1. As you perform the press up, shift your weight to the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank 2. Lower the arm back to the floor for another press up and then twist to the other side
BACK
Floor Cobra- 4 x15 reps 1. Lay on your front with your arms extended in front of you. 2. Lift upper body off of the ground a few inches and try to bring shoulder blades together and downward. 3. Hold this position for 20 seconds, and then relax. Advanced: Introduce a gym ball( if accessible). 4x10 reps
ABDOMINALS
Abdominal crunches- 4 x 12 – 20 reps 1. Lie on your back with your feet flat on the ground 2. Place your hands lightly on either side of your head.( Don’ t lock your fingers) 3. While pushing the small of your back down in the floor, contract your abdominals and slowly roll your shoulders off the floor. 4. Your shoulders should come up off the floor only about four inches 5. Hold for a second then slowly return to start position
Reverse curls- 4 x 12 – 20 reps 1. Lie on your back with arms to the side of your torso, palms facing down. 2. With feet together, bend and raise your legs so that your thighs are perpendicular to the floor, and calves are parallel to the floor. 3. Move your legs towards your torso as you raise your hips off the floor. 4. Hold for a second, then move your legs back to the starting position.
ASK DAN …
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