Health Blog

January Training

by Frankie Wythe on 07 January 2019 12:51

Ah, January. That wonderful time of year where everywhere you look, the world is encouraging us to be more active: offers on fitness equipment and gym memberships, the number of lycra-clad joggers in your  street as multiplied tenfold  and everyone is focused on making 2019 ‘their year’.

 

But what if you’re pushed for time? What if you’re unable to get to a gym? What if you can’t stand the idea of running the streets at 6-am in horrendous temperatures? What if there was a way to get fit and shed that post-Christmas guilt without needing loads of fancy equipment, in the comfort of your living room, once the kids have gone to bed? Well, you’re in luck! No matter your level, here are three home workouts that you can complete in less than 20-minutes!

 

Not only will these workouts help with your  physical fitness, but regular exercise also has incredible benefits for our mental health—something that’s just as important but all too often neglected. 

 

Did you know that as little as 30-minutes of physical activity throughout the day can make a huge difference to how you feel? Some of the main benefits include:

 

· More energy

· Improved sleep quality

· Reduced anxiety levels

· Clearer thinking

· Lower stress levels

· Increased self-esteem

· Greater sense of calm

 

The best thing is, there’s a lot of small changes that you can make to your day-to-day routine that will count towards this. Take the stairs, park a bit further away from work, go for a short walk with colleagues at lunchtime, or as a family after dinner.

In our increasingly busy lives, taking time for yourself is more important than ever before.  This January, why not set yourself the resolution to take some time for yourself? Just ten-minutes each day to spend doing something to help your mental health or emotional wellbeing; going for a walk, reading, having a relaxing bath or practicing meditation or another relaxation technique. There are loads of free apps and videos on YouTube to help you get started.

Warm-up: 15-seconds of each:

Jog OTS, Squats, Jog OTS, High Knees, Sprint OTS, Squats, High Knees, Heel Kicks

Workout One: Circuit: Less than 15-minutes

Exercise

Notes

 Laps

Squats

30-seconds work: 15-seconds rest

Complete exercises back-to-back.

Aim to complete 3-laps without stopping, but add rest to the end of each lap if needed.

High Knees

30-seconds work: 15-seconds rest

Push-ups

30-seconds work: 15-seconds rest

Star Jumps

30-seconds work: 15-seconds rest

Lunges

30-seconds work: 15-seconds rest

Crunches

30-seconds work: 15-seconds rest


Workout Two: Tabata Workout: Less than 20-minutes

 


Exercise One

Exercise Two

Laps

How to...

Goblet Squats

Lunges

4

Complete exercise one for 20-seconds, then rest for 10-seconds before moving on to exercise two. Complete for 20-seconds and again rest for 10-seonds before        returning to exercise one.

Rotating Plank

Mountain Climbers

4

Push-ups

Renegade Rows

4

V-Sits

Burpees

4


Workout Three: Advanced Level: More than 20-minutes

 


Exercise

 

 

 Laps

Thrusters

50-seconds work: 10-seconds rest

Complete exercises back-to-back.

Aim to complete 32laps without stopping.

Plank Pulls

50-seconds work: 10-seconds rest

Burpees

50-seconds work: 10-seconds rest

Renegade Rows

50-seconds work: 10-seconds rest

KB Swings

50-seconds work: 10-seconds rest

Jump Lunges

50-seconds work: 10-seconds rest

Spiderman Push-ups

50-seconds work: 10-seconds rest

V-Sits

50-seconds work: 10-seconds rest

Jump Squats

50-seconds work: 10-seconds rest

Mountain Climbers

50-seconds work: 10-seconds rest


Cool-down: Whole body stretches, holding each stretch for 5 long, deep breathes in through your nose and slow exhales out through your mouth.


Author
Frankie Wythe

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