The holidays are over, work is back on, it’s still ages to summer…yes January is here and there’s no hiding from those resolutions. Getting fitter is always pretty high on the list for most people (just like us, just like every single year) but it also ends up being broken most often. If you haven’t rushed off to join a gym yet, or you have but haven’t actually made it through the doors, we’ve got something to give you a jump start and keep that plan on track. We’ve teamed up with fitness and activewear brand Sundried and their team of trainers, ambassadors and athletes to create a series of workouts that are achievable…that means they don’t require loads of expensive equipment, they can fit in around your schedule AND they can be done anywhere…so you can stop making excuses and start getting active.
Full Body Blitz by Claire Steels
Not only is Claire Steels a Sundried ambassador and personal trainer, she’s also a Duathlete (that’s running and cycling) Age Group Sprint World Champion, so it’s safe to say she knows all about training hard. She’s created a circuit that will work your whole body so you can squeeze this into your day and still get a sweat on.
Make sure you are thoroughly warmed up before your start this circuit. Do each exercise for 40 seconds followed by 20 seconds rest before you start the next exercise. Allow 2-3 minutes rest and then repeat. Complete 3 rounds in total.
1. Stand with your feet shoulder width apart, holding the kettlebell with both hands.
2. Let the kettlebell hang between your legs with your arms straight and relaxed with your shoulders back.
3. Keep your knees soft and bend from your hips so the kettlebell swings between your legs.
4. Push your hips forward, squeezing your glutes, and drive the kettlebell forward and up letting your arms swing up to control the kettlebell.
5. After it has reached its highest point let the kettlebell fall back down and let it swing through and between your legs.
6. Keep the movement controlled by staying tight across your core and keeping your back flat throughout the movement.
Straight Arm Sit-Up
1. Begin the movement lying on your back with the VIPR held at arms length above the chest. Ensure that the legs are straight and heels on the floor.
2. Next using your core muscles sit up keeping your arm locked as the VIPR ends up overhead.
3. Next slowly lower the body back down to the floor again moving the VIPR from overhead to back over your chest.
4. At no point should the arm bend as this will put additional demands on the shoulder muscles.
Lunge and Twist
1. Stand with feet about shoulder width apart.
2. Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength overtime.
3. Step forward with your left foot into a lunge position.
4. Be sure to keep your knee over your left foot; don’t twist at the knee.
5. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
6. Maintain a slow and controlled movement throughout the exercise.
7. Slowly move your arms to centre and step forward with the opposite foot and twist to the other side.
Supine Elbow to Knee Crunch
1. Lie on your back and keep your feet flat on the floor.
2. Place your hands behind your head. Curl up and bring your left elbow and shoulder across your body while bringing your right knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee.
3. Repeat on the other side.
1. Stand upright with the VIPR on its end, with your hands on the side.
2. Take 3 steps to the left and lower down into a squat position, controlling the VIPR down to the floor with your left hand.
3. Push your feet into the floor and take 3 side steps back to the right, swapping hands when the VIPR is upright so that you can control it down to the floor with your right hand.
Bent Over Row
1. Position yourself with a wide stance, knees bent and hips flexed forwards.
2. Hold the barbell with straight arms, at around knee level with the hands just wider than your knees on the bar and pronated (palms facing down).
3. Keep the back still as you pull the bar in, towards your stomach.
4. Return the bar back to the starting position, maintaining control throughout.
Leg Raises to Bar
1. Set up for the lying floor leg raise by putting a mat on the floor and laying down on your back with your legs extended straight out with your arms by your side and palms on the floor. Alternatively you can hold a VIPR over your chest to include some upper body work.
2. Get ready to start the set, lifting your heels off the floor slightly.
3. Keeping your legs straight and knees together, slowly raise your legs up until they are pointing straight up (90 degrees to the floor).
4. Do not pause at the top of the exercise. Slowly lower your legs to the starting position.
5. Do not let your heels touch the floor throughout the set.
Nail the circuits just like Claire with the Sundried Ruinette Tight, Sundried Tour Noir Tank, and Sundried Breithorn Bra. Get 25% off at Sundried with the code ‘LOTI’, valid until Sat 11th February 2017.