One of the benefits of living in this glorious country of ours is the unlimited access we have to beautiful beaches, large sporting ovals and community parks. These can all be used as perfect, free outdoor spaces to work out in! With Christmas and New Years now well and truly done and dusted, it’s time to put away the stilettos, chuck on a pair of runners and head outside to enjoy the sunshine and fresh air.
Here is a quick and simple circuit designed to get your heart racing and blood flowing. Complete three sets of each exercise, for 40 seconds on with a 10 second rest between each set. I recommend using a stopwatch or your phone to keep track of the time!
Squats: Stand with your feet hip distance apart (or a wider stance to target your inner thighs), with your toes pointed slightly outwards. Squat down as if you are sitting on a chair. Go as low as you can, but ensure your knees do not go over your toes. Squeeze your glutes to stand back up.
Crunches: Lie down on your back (you can use a towel or yoga mat for cushioning if you need) and bring your feet into a table top position (or for an easier option, plant both feet firmly on the ground, hip distance apart, with knees bent). Place your hands lightly at either side of your head. Begin to roll your shoulders off the ground, keeping your chin tucked. Hold for a moment then lower back down.
Push ups: Start in a half plank position (knees bent). Have your hands on the ground, wider than your shoulders, arms extended straight. Keep your body straight as you bend your arms to lower your body to the ground. Push your body back up until your arms are extended again.
Lunges: Start by standing up straight, then step one foot forward. Lower your hips until both knees are bent at about a 90-degree angle. Ensure that your front knee is directly above your ankle, not going over your knee. Keep the weight in your heels as you push back up into the starting position. Alternate the leading leg at each new set.
Burpees: Begin in a standing position. Squat down to the ground and place your hands on the floor. Kick your feet back into a push-up position. Thrust you feet back into a squat position and then leap as high as you can, with your hands raised in the air.
For a challenge, record the amount of reps you can do in a set and try to beat it in the next set! Remember, this is supposed to be hard! Try to push yourself through the sets, in order to change we must be challenged!
Article by Heidi Greig.
Heidi Greig is a 25-year-old Melbournian with a passion for all things health and fitness. Coming from a background in modern dance and now enjoying the benefits of Reformer Pilates, Heidi is well –aware of the importance of regular, heart rate rising activity for a balanced and happy life!
Instagram – @heidijoan
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