Who’s feeling slightly on the lazy large size after Christmas?….. Stats show that we pack an average of 1.5lb of fat over the Christmas period with over-indulgence of eating and drinking!
Some of you may already have your new years resolutions up and running, others still a distant thought and may be still waiting for motivation to come knocking on your door with a plan for you!
You should be looking to burn an average of 400 calories three times a week to return to your former self! Whether it’s joining a gym and doing these off your own back, or getting a Personal Trainer, I’ve put together a circuit to kick start anyone who needs a little help.
Try this circuit twice, three times a week: (Google Images/web/videos will show you exactly how they are performed).
Diagonal Wood Chop – 20 each side
Tricep Extensions – 20 Reps
21’s (Bicep Curls – 7 to a 90 degree bend, 7 up and back down to the 90 degree bend, 7 at full range of motion bottom to top)
Swiss Ball Jumps (Stand facing ball, place a 20kg plate three quarters of your body’s length behind you, place hands on ball and jump from side to side of the plate) – 20 Reps
Dumbbell Burpees – Normal burpees but holding Dumbbells the whole time – 20 reps
Treadmill – Run at 9kph at 1% incline for 45 seconds then increase the speed to 15kph at 2% incline for 60 seconds. Jog for another 45 seconds at a slow speed then rest for 1 minute.
Rowing – Row for 30 seconds at a slow pace then increase the resistance to the highest setting and row for 45 seconds as fast as you can. Lower the resistance and row slowly for another 30 seconds. Rest for 1 minute then repeat.
Jumping Split-Squat – Stand in the lunge position with your right leg forward and the left leg behind you and your knees slightly bent. Place hands on hips, bend knees then jump reversing your leg positions while bending your knees upon landing. Repeat for 1 minute.
Box/Bench step ups – Chose a Reebok Step or a Bench and step up and down alternating legs as fast as you can for 1 minute.
Looking for a personal trainer? Contact Beth for a free consultation: