7 steps to a ‘new year, new me’ body
The new year is underway and many of us are still struggling to keep those new year resolutions and lose the kilos piled on after the silly season.
After 25 years in the fitness industry, I’ve seen it all - from detox diets and proteinonly fads, to new gym equipment or miracle pills which supposedly transform you into a supermodel overnight, with little hard work on your part.
What my clients really want is a simple routine that gets results and fits into their daily routine. This easy programme designed for my Thornleigh gym clients does just that - it’s seven steps to start shedding those holiday kilograms and tone up your entire body with a workout that you can do anywhere. And the best news: it only takes 20 minutes a day.
After your 10 minute warm up, do 10 repetitions of each exercise back to back without a rest. Do this five times through. Go on..set your timer and let us know how long it took you!
It’s an intense interval workout that will get results after just a couple of weeks. I suggest you do the workout two or three times per week and be sure to stretch afterwards. Please note these exercises are general in nature and not tailormade for individual requirements, nor do they cater for specific health needs.
Warming up –
whether it’s walking around the block, riding a bike or running on a treadmill, do something that you like and move to your favourite tunes to warm up your muscles for the following exercises. Do a minimum of ten minutes - if you love it, the time will fly by.
find a bench (about knee height) for accountability and good technique. Sit your hips way back and keep your knees in line or slightly behind your toes as you squat. Get your butt to touch the bench. The lower you go, the more you are activating your glutes. Advanced: add a jump to your squat and land low, powering up through your toes.
create a 90 degree angle with your knees, with your weight evenly distributed. The most common mistake is that people try to lunge forward and end up pushing their knees past their toes. Think about lunging straight up and down. Advanced: Add a jump as you alternating legs.
Dead bugs –
lie on your back with your hands in the air. Push your leg away from you with 1 arm and raise the other over your head. Advanced: do both legs at the same time.
Push ups –
these don’t have to be hard. Options are feet against a bench for a beginner, on your knees or on your toes for an advanced option. Keep your core braced and drop to elbow height, keeping your head in a neutral position, aligned with your straight back.
Butt raises –
lie on your back with your knees bent and feet on the floor. Lift your hips up to knee height and down, but don’t touch the floor with your butt. Slow and steady works best here. Everything is working - abs, butt and thighs. Advanced: Try doing it with 1 leg raised out straight. Don’t collapse your core.
Yvonne Cenciotti is a mother of three and passionate about helping others with their fitness journey. She has been in the fitness industry for over 25 years, and has a career spanning pre and post natal exercise, children’s exercise, group instruction, outdoor group training and personal training. She recently purchased Stepz Fitness Thornleigh, a hybrid gym offering customised programs, group training and 24/7 gym access and which encourages local residents of all ages and fitness levels to engage in regular exercise, to stay healthy and to achieve their health and fitness goals.www.stepzfitness.com.au. Tel: 8411 2627