Here’s a workout you can easily do at-home which will get the full body firing and raise your heart rate! See if you can get it done twice in the #MoveMe week.
Repeat the workout 4 times through:
Glute Bridges x 12
Press Ups x 12
Squats x 12
Cycle Crunches x 12 (each side)
Plank x 30 seconds
Tuck Jumps x 12
How to perform each exercise with good form:
Glute Bridges – lie on your back with knees bent, feet placed hip-width apart, about six inches away from your bottom. Engage the abdominal muscles, drawing your belly button down towards your spine to tighten the core. Drive through your heels to lift your hips from the floor and come into the high bridge position. At the top on the movement make sure you squeeze your glute (bottom) muscles hard and hold for 2 seconds before lowering.
Press Ups – start in a high plank position, chest forward over hands and hands placed shoulder-width apart. Engage your tummy muscles and keep your spine aligned (don’t allow your bottom to push up into the air or drop down too low causing an arch in the lower back). Lower your body down through the arms, leading with your chest (not your nose!) coming down to about 3 or 4 inches from the floor. Drive through your hands, pushing back up into the start position. To take the intensity down, perform this exercise with your knees on the floor.
Squats – Stand with feet just over hip-width apart, toes slightly turned out. Sink back through the hips to bring thighs parallel to floor, keeping chest up as much as possible and knees pointing out (try not to let knees cave inwards at any point in the squat). Drive through your heels to come back to standing, ensuring you contract/squeeze the glute muscles in at the top of the movement (this squeeze is what helps to get the glute muscles firing!)
Cycle Crunches – lie on your back with finger tips at your temples, elbows out. Engage the abdominal muscles, pulling that belly button in towards your spine. Keeping your toes pointed away, bend one knee inwards towards chest while bringing opposite shoulder towards that knee, crunching down through the obliques (side waist muscles), return to start and repeat on other side. Crunching both side counts as one repetition.
Plank – laying on your front, lift your body weight up onto your forearms and toes, making sure your elbows are directly beneath your shoulders. Engage your abdominal muscles, drawing your belly button in towards your spine. Keep your spine aligned, with your bottom flat – not pointing into air or dropping down too low. Keep your head aligned too, not dropping down. Hold this position for 30 seconds. (See main photograph)
Tuck Jumps – from standing, drive through the feet and legs to power up into a tuck jump, pulling your knees up nice and high. Land softly, bending your knees before repeating.
Remember to post a pic or details of how your workout went with #JDVHealthyMe on our Facebook page, or tweet us or tag us on Instagram!