Holidays can be tough!
The festive holiday break can be a tough time on our bodies.
We eat a little too much, we party a little harder than usual and time isn’t our friend. We know we should be doing something but exercise sort of takes a back seat.
Our camps start up very soon and to get you in the mood and get your body prepared we have put together a few simple routines.
It can be tough getting back into a routine, so make it fun, do it with a friend! Just 15 – 30 mins a day for the next couple of weeks and your body is going to be ready for the park.
We Are Here To Help
Think about what you want to achieve this year, your own personal goals; for your fitness, your eating habits and most importantly, your happiness. We will talk to you more about this in the coming weeks too, but let’s start with simple but effective physical activity.
Do these work outs at least 3 times a week – more if you want to push your self a bit. Grab a friend and make it fun. Laugh with one another and enjoy your session, that’s the most important part! And remember, these mini sessions are preparing you and helping you to meet your fitness goals for the year.
But Where Can I Do It?
This is the best part. You can do your work outs anywhere! We encourage you to get outside in the fresh air and get the grass under your feet. If you don’t have a yard maybe go to the park or out on your balcony. Remember to pop some sunscreen on and think “I’m going to be good at this!”
We want to prepare you and ease your body into an exercise routine that will help you reach your 2018 goals, so we’ve come up with the prep plan below. Remember try and do at least 15 minutes a day, build up a sweat, push yourself and really importantly have fun!
We suggest you put aside the same time each day and do at least 3 days a week. The options are there for you to choose how intense you want your work out to be. Option A is the easiest and Option C is the hardest.
Day 1 – Walk
We will start with a walk. We encourage you to walk everyday, even if only for 15 minutes, not a stroll this needs to be a good fast paced walk. You need to get your heart rate up because this will release the endorphins that will help you want to continue. Grab a friend, chat about what you are going to achieve this year, set a destination and time yourself. 15 mins will fly by, so push for 30!
Option A: 1.5 km walk
Option B: 3 km walk
Option C: 5 km walk
Day 2 – Burpees
Everybody hates burpees. Which is why we’ve given you a few different options to attempt. Complete as many rounds as possible of your version of a burpee within the minutes listed below. Go at your own pace and don’t rush as this can cause injury.
Option A: 3 minutes
Option B: 5 minutes
Option C: 7 minutes
Version 1: (using a wall)
Stand up straight 30 cms away from the wall. Place your hands on the wall at shoulder height, shoulder width apart and step back so you are in an elevated push up position. Step your feet back in 30cm from the wall and lower your hands to your sides as you stand back up. Repeat.
Start in a stand up position, place your hands down on the floor in front of you, shoulder width apart and walk your feet back so you are in a push up position. Make sure your hands are shoulder width apart and they are directly under your shoulders. Keep your body as straight as possible.
Now walk your feet back up and take your hands off the ground so you are back in the stand up position. Repeat.
Start in a stand up position. Place your hands on the ground, shoulder width apart, in front of you and jump your feet back so your body is in a push up position.
Place your whole body on the ground, making sure your chest and thighs touch the ground. Push your body back up into the push up position.
Jump your feet forwards, with your hands still flat on the ground. Then bring your hands up off the ground and by your side while you jump up in the air and clap your hands above your head.
After you’ve completed your burpees and your blood is pumping, now is the best time to go for a 15 minute walk! Set your destination and time yourself.
We’re going to introduce a few exercises with this one. Set your timer for 15 minutes and try to complete 10 rounds of each exercise within the 15 minutes.
5 squats / 5 push ups / 5 sit ups
7 squats / 7 push ups / 7 sit ups
10 squats / 10 push ups / 10 sit ups
Make sure your feet are shoulder width apart. Start in a standing position and start to squat as if you have a seat underneath you. Push your bottom back and don’t let your knees come forward over your toes. Try to bring your bottom as close to the ground as possible. Then as you stand back up, push from your heels.
Push up – version 1
Place your hands on the ground, shoulder width apart. Keeping your body horizontal, put your knees on the ground, hip width apart, with your legs tucked up and ankles crossed. Bend your arms and bring your chest lower to the ground, then push up through your arms, back to the starting position.
Push up – version 2
Place your hands on the ground, shoulder width apart. Keeping your body horizontal, put your toes on the ground with your legs straight. Bend your arms and bring your chest lower to the ground, then push up through your arms, back to the starting position.
Sit down on the ground with you legs bent in front of you and your feet flat on the ground. Place your hands crossed over your chest or behind your head (whichever is more comfortable.) With a straight back and holding your core tight, lay back slowly to the ground. Then bring your chest back up to your knees or as far as you can and keep your core engaged.
Finally when you have finished cool down and shake it out by going for your walk. 15 mins fast paced, set your destination and time yourself.
What Will I Get Out Of It?
Easing back into exercise with this simple routine will make you feel fresh and energised. It will help combat that sluggish feeling we all get after the holidays! You will feel more awake and alert throughout the day and you will feel a great sense of achievement. The other benefit is that you get a more refreshed sleep.
So What Is Your Goal?
Do you want to lose weight, feel more positive, less stressed or drop a dress size? Do you want to get outside and play with your kids more without feeling puffed? Whatever it is, write your goal on a piece of paper and put it up somewhere you will see it everyday so you can visualise it becoming a reality. Let’s do this together! LETS GET READY FOR THE PARK.
More exercises coming next week.
If you would like to join in a Live Life Get Active camp, they are FREE in parks right across Australia. All you have to do is register and then you can book in. www.livelifegetactive.com
All sessions start up again when the 2018 school summer term begins. We hope there is one near you.