Thursday 25 December 2014

It's now time to raise the routine up by a notch

Siobhan Byrne

Published 02/09/2014 | 02:30

These exercises are designed to work as many body parts as possible and raise the heart rate
These exercises are designed to work as many body parts as possible and raise the heart rate
Curtsey side crunch 1
Curtsey side crunch 2
Curtsey side crunch 3
Walkout push-up 1
Walkout push-up 2
Walkout push-up 3
Jumping squat 1
Jumping squat 2
Plank jacks 1
Plank jacks 2

As we move into week five you should be starting to feel fitter, so we are going to increase our workout routine to four exercises.

Again I want to work as many body parts as possible at the same time to get the heart rate up.

First exercise this week is the Curtsy Side Crunch.

I love this exercise it helps bring in some oblique along with working the legs.

You should complete all reps off the same leg until finished.

Plank Jacks

This is a great core exercise and will help to raise the heart rate. Core strength is very important so ensure that your body is straight and your backside does not raise up throughout the exercise.

Walk out push-up

This is a great exercise for shoulders and chest. We have an easier version of this exercise that you can use but if you are weak on push-up practice will make perfect.

Start on the knee version and when you have completed this perfectly try a few reps on your toes. Don't worry if you don't get the full rep range in, you can finish it on the easier option on the knees but do try to advance on when you have mastered the simpler version.

Jumping Squat

This exercise really comes into the plyometric category. This is not only a great stability exercise but it also really shocks the muscles in the legs with the jump.

When completing any exercise, be it plyometric or not, form should never be compromised. Control the jump and land lightly on your feet rather than pounding the ground.

 

Plank Jacks

1/ Start on your toes and hands with your arms straight back and flat and your feet together.

2/ Then jump your feet out to the sides without moving hand position. Immediately jump back to the middle and repeat. Keep your back flat throughout.

 

Jumping Squat

1/ Start with your feet shoulder width apart with your arms bent by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward then simply push off your feet, jump straight up in the air and land in a semi-squat position.

 

Curtsy Side Crunch

1/ Start by standing upright with arms by side of your head. If you have bad balance hold onto something stable for support with one hand.

2/ Step one foot behind the other into a curtsy and then bring the back foot up in front side, bending your knee, bringing your elbow toward your knee. Return to start position and repeat on same leg.

 

Walk out push-up

1/ Start by standing upright with your arms by your sides then bend forward at the waist putting your hands on the floor and walk your hands out into push up position.

2/Complete a push up then walk hands back until you return to start position.

@mrsbodybyrne

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