Sorry to be a party pooper, but amid all those revelries, it’s likely your health will take a back seat. Most of us will gain between 0.8 and 1.5kg over the holidays, which doesn’t sound like much, but according to Nutrition Australia this weight is rarely lost. To help you look (and feel) your best, personal trainer Kristy Curtis has designed this 12-minute workout that can be done anywhere, anytime. Do the following from start to finish, focusing on good form (and the indulging you’ll earn on the other side).
SUMO SQUATS
How: Standing with your legs wider than your shoulders and your chest proud, squat down until your bottom is in line with your knees, driving your bodyweight through your heels as you stand back up.
Aim: 2 sets of 12.
HIP EXTENSIONS
How: Lying on your back with shoulders and feet flat on the floor (with your knees bent), push your bodyweight through your heels and drive your hips towards the ceiling.
Aim: 2 sets of 12.
MULTI-DIRECTIONAL LUNGES
How: Step one leg forward and lunge down. With the same leg, step to the side, lunge, then to the back, and lunge. Repeat on the other leg.
Aim: 10 sets per leg.
PUSH - UPS
How: With hands outside your shoulders and in line with your chest, draw your navel inwards and keep your neck in line with your spine. Try to lower yourself down so your chest is in line with your elbows, then push yourself back up. This can be done on the knees if you’re a beginner, or on the toes if you’re advanced.
Aim: 2 sets of 12.
TRICEP DIPS
How: With hands behind you and palms towards your bottom, place them shoulder-width on a flat bench, chair or sofa, with legs about 30cm in front and knees bent. Keeping your bottom close to the back of the bench and chest lifted, try to lower yourself down so your elbows reach 90 degrees to your body.
Aim: 2 sets of 12.
PLANK
How: On the floor with your forearms on the ground, your back straight and your bottom in line with your shoulders, draw your navel inwards and put your bodyweight in your elbows, forearms and fists. This can be done on the knees if you’re a beginner or on the toes if you’re advanced.
Aim: 60 seconds.
THE SUPERMAN
How: Lying face down with arms and legs extended, raise your right arm and left leg about 8cm off the ground. Repeat on the other side of the body. Aim: 10 on each side.
SHADOW BOXING
How: Make a fist and place hands at your chin with elbows tucked in. Try some jabs and crosses (punching straight out in front) then add hooks and uppercuts, turning your hips and using your legs for an all-over body workout. Aim: 1 minute straight, punching with good form quickly.
This article originally appeared in the current issue of The Suite Life by The Lifestyle Suite.
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