The best way to start your day is with exercise, it really does boast your metabolism, immune system and brain function.
Keep it simple: 6 Exercises, 6 Repetitions, 6 Sets, Complete 3 times per week i.e Monday, Wednesday, Friday.
1. Warm up - High knees
Jog on the spot bringing your knees up as high as you can. Make sure you land lightly on the balls of your feet, springing the leg quickly back up.
Beginner – Slow & steady knee lift with hands on the hips
Advance – Controlled fast pace with alternate arms pushing out at chest height
2. Push up
Starting position is facing down with your weight distributed on the hands, placed approximately shoulder width apart and weight through knees or feet.
Lower your body until your chest nears the floor, then return up to the starting position. This is one repetition.
Remember to move in a nice fluid motion, keeping the core muscle groups activated.
Beginner - Complete push up on knees
Advance – Complete push up on toes
Start position is standing straight, legs just over shoulder width apart, with the arms out in front
Move downwards into a squat position so that the knees are aligned over the toes and the heels are in contact with the floor, make sure the back is straight. Keep the head and chest upright and the gaze horizontal. Hold for 2 seconds and return to the start position.
Beginner – Complete bodyweight squat
Advance: Complete squat with added resistance close to the body
4. Plank with alternate leg lift
Lie on your front, rest forearms on the ground with your knees or toes on the floor. Hold a straight line, core engaged to prevent the back from sagging. Keep your buttocks squeezed and your hips level.
Lift one leg to a straight line, hold for 2 seconds then lower it down, maintain hip and core control, Alternate and repeat with the other leg.
Beginner – Complete knee plank position
Advance: Complete toe plank position
5. Mountain Climber
Adopt a plank position ensuring your hands are directly beneath your shoulders. Fully flex one hip towards hands and hold, Extend the bent leg to the rear and repeat the movement pattern on the opposite side
Beginner – Complete mountain climber slow & controlled
Advance – Complete mountain climber at a faster pace with no rest
Kneel down on the floor on your hands and knees in the all-fours position. Keep your back straight throughout this exercise and perform at a slow controlled pace. Contract the abdominal muscles by pulling your naval in towards your spine and stretch one leg out to the rear, at the same time extend the arm on the opposite side of your body out towards the front, thumb leads. Hold for 2 seconds and then return to the starting position. Alternate sides. Beginner – Alternate arms only
Advance – Complete opposite arm & leg movement
Complete the first round, rest for 30 seconds, then complete again.
Continue with theses exercise for four weeks to see strength gains and improvements and at the end have some competitive family fun, see who can hold the plank the longest or who can perform the most push up’s in 30 seconds.
Please note these exercises may not be suitable for everyone depending on prior health conditions, consult with your General Practitioner for a medical clearance or a referral to an Exercise Physiologist for a more tailored exercise program.
Stephanie Allen, Accredited Exercise Physiologist (ESSA), rangepilates.com.au