The best part of any new year is the prospect of new beginnings. Fresh starts.
If you feel like you have over-indulged a little too much over the holidays, worry not as I have put together a new work-out video with training ideas that are fun, challenging and will help you to work off all that chocolate and yummy roast dinners.
I have put together the perfect total body workout that will help you get back on track this week.
Complete this workout right at home, or even outside with all this gorgeous Irish weather we are having. Follow my 5 exercises to flatten your tum, tighten your legs, tone and strengthen your whole body in only 15 minutes.
What you will need
- Chair/bench for specific exercise
- Bottle of water to keep you hydrated throughout
- 6 of your favourite music tracks for motivation
How long will it take?
- Only 15 minutes. Complete 3 circuits of each exercise and you can burn up to 500 calories
What areas of the body does is target?
- This workout is designed to target all areas of your body
- Including your legs, arms, bottom, tummy
- You name it, it’s covered
Glute climbers
- Start with your back against the wall, and bend down to place hands out in front of you.
- Push yourself up and drive legs up the wall behind you so your in an angled position.
- Drive your right knee in towards your chest then push your leg back to the start position and squeeze your bum at the top, repeat on other side for 10 reps.
Chair Squats
- Place chair behind you to have as a guide and target for your squat range
- Have feet shoulder width apart, hands straight out in front of you to help keep your balance.
- Sit back and down on to the chair. Press your weight back into your heels
- Keep your body tight and push through your heels to bring yourself back to the starting position, squeeze your glutes at the top.
Glute kick backs
- Start on your hands and knees, tighten tummy by drawing your belly button in.
- Keep back straight, and drive your right leg back and up towards the ceiling.
- At the top squeeze your glute for 1 second.
- Repeat on the other side complete 10 reps on each leg.
Tricep Dips
- Have your chair or bench directly behind you place hands on the edge of your chair so your in a comfortable and steady position.
- Legs out in front of you with your knees bent and feet together.
- Lower yourself to the ground as low as you can go then push yourself back up with just young arms.
- Repeat for 10 reps.
Bicycles ab crunch
- Lay on the ground, raise your knees up from the floor and place your hands touching the tops of your ears.
- Start with crunching up with your right elbow, try reaching across your body to touch your left knee.
- Repeat on left side and keep that movement fast and continuousness till you complete 15 reps.
- Keep your tummy tight and drive you leg in and out.
https://www.instagram.com/p/BcTHCjslbJI/?taken-by=meganwilliams.ie
I hope you enjoyed your workout with me today. It will be great to hear how you done. Please tweet, tag me or post your work-outs on my page.
For more workout ideas or my latest news, events and tips, check out Move Energise Glow.
You can also follow me on Instagram and Twitter @megan91williams
