M L FITNESS
SLEIGH THIS SEASON WITH SOME FESTIVE FITNESS
By Charlotte Forde
Despite Christmas normally being a time to say goodbye to the body that you have worked hard all year around for . Keep your exercise regime on track this season with this fun and easy to follow programme to ensure that you keep on moving in between mince pies so that you can have a very Merry Fit-mas .
WARM UP : 30 seconds work with 15 seconds rest for each of the below exercises repeated 3 times .
1 . Jog on Spot : Engage your core and run lightly on the spot .
2 . Jumping Jacks : Jump up and spread your feet beyond hip-width apart while bringing your arms above your head , nearly touching . Jump again , lowering your arms and bringing your legs together . Returning to your starting position .
3 . Heel Kicks : Stand tall and bring one heel off the floor towards your glutes , the opposite hand comes up towards your shoulder like running arms , then switch to the other side and repeat .
4 . High Knees : Stand up straight and place your feet about hip-width apart . Place your hands palms down facing the floor , hovering just above your belly button . Quickly drive your right knee up to meet your right hand , bring the same leg back to the ground and immediately bring the left knee coming up to meet your left hand . As you are alternating knees , you want to do it with a hopping motion , staying on the balls of your feet the entire time .
5 . Sprints on Spot : Begin by running lightly on the spot , then gradually increase your speed until you are sprinting .
MAIN CIRCUIT : Just like the song ‘ Twelfth day of Christmas ’, build your routine gradually . You will start with exercise one , then in your next set you will combine exercise one and two progressing each set . Continue until you have completed all 12 exercises .
1 . Plank : ( Hold the position for 30 seconds ) Place the forearms on the ground with the elbows aligned below the shoulders , and arms parallel to the body at about shoulder-width distance . Ground the toes into the floor and squeeze the glutes to stabilize the body . Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands . Your head should be in line with your back .
2 . Switch Lunges : ( 2 reps each leg ) Stand tall with feet hip-width apart . Engage core and take a jump , striding forward with the right leg and shifting weight forward so the heel hits the floor first . Lower body until the right thigh is parallel to the floor and the right shin is vertical . Press into the right heel to drive back up to starting position . Repeat on the other side .
3 . Skaters : ( 3 reps each leg ) Start in a small squat . Jump sideways to the left , landing on your left leg . Bring your right leg behind to your left ankle , and don ' t let it touch the floor . Reverse direction by jumping to the right with your right leg . This completes one rep .
4 . Renegade Row : ( 4 reps each arm ) Start in a High Plank position .
With your right hand , push hard into the ground while pulling the hand to the waist with your left . Lower the palm slowly and with control . Repeat on the other side .
5 . Glute Bridge : ( 5 reps ) Lie face up on the floor , with your knees bent and feet flat on the ground . Keep your arms at your side with your palms down . Lift your hips off the ground until your knees , hips and shoulders form a straight line . Hold your bridged position for a couple of seconds before easing back down .
6 . Heel Taps : ( 6 reps each side ) Lay , back down , on the floor with your head and shoulders raised looking between your legs . Knees should be bent with the soles of the feet flat on the floor . Alternate touching each ankle with your hands by moving from side to side , keeping your head and shoulders raised off the floor .
7 . Squat Jumps : ( 7 reps ) Keep your back straight , with a neutral spine and your chest and shoulders up . Keep looking straight ahead . As you squat down , focus on keeping your knees in line with your feet . Keeping your weight back through your heels push back through the heels and jump both feet off the floor . Ensure that you land with your knees soft .
8 . Press Up : ( 8 reps ) Start by positioning yourself on the floor with your face down , your palms on the floor shoulder-width apart and the toes touching the ground . When you ' re ready to start , push yourself up , keeping your body in a straight line and your elbows pointed to your toes .
9 . Abdominal Curl : ( 9 reps ) Lying face up on a mat with your back straight and knees bent to 90 degrees . Keep your feet flat on the floor and place your hands on your thighs , slowly curl up until your fingers touch your knees .
10 . Mountain Climbers : ( 10 reps each leg ) Start in a traditional high plank position - shoulders over hands and weight on just your toes . With your core engaged , bring your right knee forward under your chest , with the toes just off the ground . Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position .
11 . Plank Walk Out : ( 11 reps ) Standing upright , with feet side by side facing forward . Head up , shoulders back , and back straight . Begin to bend over keeping the back and legs straight . Begin to walk your hands out along the floor placing one in front of the other slowly until the hands are directly underneath the shoulders . Return back to the original position by reversing the movement .
12 . Burpee : ( 12 reps ) Stand with your feet shoulder-width apart and your arms by your sides . Lower into a squat position and place your hands on the floor . Kick or step your legs back into a plank position . Jump or step your legs forward to return to a squat position . Return to the standing position .
Regular exercise can help you control your weight , reduce your risk of heart disease , and strengthen your bones and muscles . But if it ' s been a while since you ' ve exercised and you have health issues or concerns , it ' s a good idea to talk to your doctor before starting a new exercise routine .
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