Der­val O’Rourke

Irish Examiner - Weekend - - Inside -

This week I’m shar­ing a part­ner work­out per­fect for get­ting every­one up, mov­ing and hav­ing a bit of fun over Christ­mas. For my recipe, it’s left­over tur­key and ham bake plus baked pears with maple and vanilla.

I like to try and keep ac­tive in the days around Christ­mas. It makes a huge dif­fer­ence come Jan­uary and means I start the year feel­ing great. In the past I trained as nor­mal, putting in some ex­tra work on Christ­mas Eve in or­der to be able to take Christ­mas Day it­self off. I would climb fences on St Stephen’s Day to get ac­cess to the track but those days are firmly be­hind me!

These days, I am a lot more re­laxed with my train­ing so I just fit it in around the Christ­mas fes­tiv­i­ties the same way I do with my nor­mal life all year round.

If the in­flux of fam­ily and vis­i­tors makes it dif­fi­cult to stick to your usual rou­tine, don’t stress, sim­ply look for other ways to get mov­ing. It may take a lit­tle bit of ex­tra plan­ning but trust me, stay­ing ac­tive over Christ­mas will help to en­er­gise you, re­duces stress and give you a break from it all.

This part­ner work­out is great as every­one can get in­volved no mat­ter what their abil­ity. It’s all about get­ting our bod­ies mov­ing and hav­ing some fun too. It re­quires no equip­ment, just some space to move and a lit­tle bit of Christ­mas spirit.

Part­ner Work­out Cir­cuit

Plank claps x10 Get into a high plank po­si­tion fac­ing your part­ner. En­gage your core and main­tain a straight line from head to toe. Lift your right hand off the floor and give your part­ner a high five.

Re­turn to start po­si­tion and re­peat with left hands. Con­tinue, al­ter­nat­ing hands as you go.

Sit up high 5s x10

Lie on the floor with knees bent and feet flat. Us­ing your core mus­cles, raise your up­per back and shoul­ders off the floor and reach your hands to­wards your knees.

Clap hands with your part­ner and then lower back down to the start­ing po­si­tion.

Abs cy­cle x10

Lie on the floor with legs bent and feet flat. En­gage your core then lift your feet off the floor and touch the bot­tom of them to your part­ner’s. Per­form a bi­cy­cle crunch while main­tain­ing a con­nec­tion with your part­ner’s feet the en­tire time. Reach op­po­site el­bows to­ward op­po­site knees to work the sides of the abs as well.

Back to back wall sits x 30 sec­onds

Stand back to back with your part­ner, link­ing el­bows can help with sta­bil­ity through­out the move, and si­mul­ta­ne­ously lower down into a squat po­si­tion. Hold for 30 sec­onds be­fore re­turn­ing to the stand­ing po­si­tion.

Squat pulses x 10

Get down into a squat po­si­tion op­po­site your part­ner, hold­ing hands out in front for sup­port. Gently pulse up and down keep­ing your head and chest up for good pos­ture. Sit back into the squat and keep the weight on your heels.

Trav­el­ling burpees x 10

Fac­ing your part­ner, do a burpee. Jump up and across so you are stand­ing next to where your part­ner was orig­i­nally. Turn to face your part­ner and do an­other burpee.

Push up with shoul­der tap x10

Get into a push-up po­si­tion fac­ing your part­ner with your hands slightly wider than shoul­der-width apart. Bend at your el­bows un­til you reach a 90-de­gree an­gle while low­er­ing your chest to­wards the floor. Push through the palms of your hands to straighten your arms and re­turn to the start. At the top of your push-up po­si­tion, lift right hand and tap your part­ner’s left shoul­der.

Re­peat, al­ter­nat­ing the shoul­der that you tap af­ter each push-up

Plank hold and jump over x10

Part­ner A holds a fore­arm plank through­out this move, shoul­ders di­rectly above el­bows, core tight and back straight. Part­ner B will stand at A’s left side and jump over A, land­ing lightly on the toes and im­me­di­ately jump­ing back as quickly as pos­si­ble. Com­plete as many times as sug­gested then switch roles and re­peat.

Re­peat x 5 rounds with a one-minute rest in be­tween rounds

Fit­spi­ra­tion

I have a free 10-day food and fit­ness plan on my web­site. If you are look­ing for a lit­tle in­spi­ra­tion over the Christ­mas pe­riod why not log on and reg­is­ter.

It will land into your in­box the next day. www.der­val.ie

Pic­tures: Miki Bar­lok

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