It’s mid-March and mid-Lent but many of the promises you made about getting fit have fallen by the wayside. Fear not because fitness consultyant, and Irish Rugby Sevens player, Megan Williams has your back.
With the launch of ‘Fit in 5’ this month, I’m here to help motivate and get you back on track with five simple exercise routines each week. You can do by yourself or with a friend at home or at the gym.
From my work in the fitness industry, I come across common goals that many folks get hung up on:
- I want to work out every single day before and after work
- I’m going to stick to one treat every week
- I want to ‘flush’ my body I’m starting a detox diet
- Doing cardio for two hours a day will burn fat
Sound familiar? These goals are not realistic in everyday life and it’s just not sustainable. From my experience you get to week two, you’re exhausted, you crack and eat the entire Celebrations box left over from Christmas.
When it comes to health and fitness, it can be so much more fun than diets, restrictions and lots of hard work. Think of it more as a lifestyle change rather then a lifestyle challenge and I promise you with some motivation you’ll be in the best shape and frame of mind for the rest of the year.
Enjoy your first Fit in 5 workout brought to you all the way from Australia with my Ireland Sevens teammate Eimear Considine.
There are six routines you can do, below. One for every day of the week [we’re all taking Sunday off as a day of rest]. Each one should only take you five minutes.
Make sure you carry out a thorough warm up beforehand.
20 reps of each
- High knees on the spot
- Bum flicks
- Jumping jacks
- Hamstring stretch, quads and calf’s
- Repeat (x 2)
Hill sprint (x 10)
Sand optional!
- Start at the bottom of a hill or stairs at home for this drill
- Sprint up and down as fast as you can using your arms to help you drive keeping your core tight and knee drive strong
Goblet Squat (x 15)
Using your partner as a support.
- Stand shoulder width apart
- Push your bum back and down with all your weight going onto your heels
- Keep you back straight, core engaged
- Push yourself up to start and repeat
Side lunge (x 15)
- Start on your left side with your partner or using the sofa for support
- Bend the knee, dropping your hips putting all your weight into your heel
- Push hard from your left foot to centre and repeat on the right
Twist squat jump (x 15)
- Start shoulder width apart
- Squat down to as low as your range allows
- As you push yourself back up jump as high as you can twist and rotate to the other side
- Landing with soft knees, straight back and glutes engaged repeat
V crunch (x 15)
- Start seated with hands behind your shoulders, knees bent
- Drive your knees in towards your chest
- Lower your back towards the floor whilst lowering your legs forward keeping them hovering off the ground
- Repeat this movement
- Repeat circuit (x 3)
For more on #fitin5, simply check out my Instagram, Twitter or Facebook accounts. There, you can access all my fitness videos and share how your #fitin5 journey is progressing.
