The weekend arrives and we all take a moment to think about whether we should go to the gym or take a break from a stressful week and catch up on all our favourite TV programmes. I think the latter is definitely more appealing. That’s why a few exercises to do in your own house is the best of both worlds: you can still have your lazy days – I know we definitely need them – moping on the couch by a warm fire (I wish) but also getting your heart racing when the adverts start and the kettles go on.
The amount of reps and the choice to use weights (or full water bottles work just as well) is entirely up to you. So throw off your slippers, put the Cadbury buttons down, get your housemates involved and follow the order of these exercises…
Let’s begin with mountain climbers. To do this, get into a press up position but stick your bum in the air so your profile looks a bit like a mountain. Then bring your right knee into your chest then back to the floor and as soon as it touches down, do the same with your left knee. It feels a bit like you’re running horizontally. Try doing fifty reps (one rep includes the movement of both your right and left leg) or continuously for a minute.
Next, because you’re on your hands and feet, you may as well move into press-ups – your favourite I can tell – and aim to complete ten press-ups. If you feel particularly strong, keep your body straight from head to toe without arching your back. From here, bend your arms, bringing your upper body close to the ground and back up. If this is a bit of a struggle, put your knees on the ground to take some pressure off your arms. This will still tone your body so don’t push yourself to do full press-ups unless you want to enjoy the rest off the night on the floor like a beached whale.
Right about now, Kevin Bacon is probably strolling across your screen, meaning there’s still enough time to fit in a couple more exercises. Let’s get into position for a tricep dip by putting your hands firmly on the edge of the sofa to hold yourself up. Your arms should be behind your body, which is in a seated position – no, not actually using a chair – with your legs bent at a 90-degree angle. Bend your arms, lowering your body – keeping your back straight – close to the floor and back up. Again, try doing a set of ten reps to start with then repeat to complete three sets.
As much as you’d rather focus on Nicole Scherzinger’s mullerlicious yoghurt – oh they look so tempting – squats are next on the channel. Move your feet about shoulder width apart (the further your feet are apart, the more you work your glutes and hamstring) and sink down as far as you can go – aim to be in a seated position but without the chair. Aim to do this repeatedly for a minute. If you have an extra sugar rush, hold weights in both hands whilst you squat down, or do jumping squats, which consist of jumping off the ground before sinking down into a squat position.
The final advert is slowly creeping across the screen so it’s time to do some sit-ups. Lie down on the floor with your knees bent – put down a rug if you have tiles or wood – and put your hands either on your ears or cross your arms over your chest. Tighten your abdominal muscles and use them to lift your top body towards your knees keeping your lower body on the ground; and try not to pull your body up using your shoulders. Do twenty reps before going straight into twenty side sit-ups where, as you rise, your right or left hand reaches across to touch the opposite knee to help define your waist.
All of these should squeeze in perfectly before the second part of Strictly begins and tea and biscuits are brought through. If you want to lengthen the exercises, try doing the circuit twice or even three times to really feel your muscles working; and hopefully by the time the X factor has lost a contestant, you’ll have lost the cookie you crammed in after dinner!
Photo Sources
http://static.oprah.com/images/money/201005/20100528-swimsuit-workout-mountain-climber-600×411.jpg
http://www.fit4lifesisters.net/uploads/1/6/1/7/16179662/1187255_orig.jpg
Edited by Ili Mustafa