Movement coach Siobhan Byrne adds some new elements to your workout routine – and you will feel the burn
Congratulations on getting through the first two weeks of the workout plan. By now you should have carved out the time for your workouts.
I stick my training gear on first thing in the morning before I drop the kids to school. There is no way I want to be sitting in training gear all day so this forces me to get my workout done as soon as the kids have gone to school.
On tired days, or days where I am working, I will leave it until later in the day and try to get the kids to join in. Sometimes it works and sometimes it doesn’t — and that’s ok. On nice days I get some extra walking in, but I work it into my day like school runs or taking the dog for a longer walk in the park.
Remember, true long-term progression takes time and consistency. Trust the process. People give up after a few weeks because they don’t believe in the process. Your body will want to sit on the couch or do anything other than exercise. You must persevere through those feelings. Starting the workout is the toughest part.
You could have a coffee before training if you are feeling sluggish. Don’t prioritise other things before training. It’s easy to use work or cleaning the house as an excuse. I’ve heard them all before. It is just an excuse not to train so push through and I guarantee you will have more energy and focus afterwards and will get more done if you prioritise your training.
It’s ok to be a little selfish. Mums especially struggle with this one — prioritising others before themselves — but I’ve found I’m a better mum when I allow myself this time. Stop thinking of training as a chore and instead think of it as ‘you time’, which will only be of great benefit.
This week’s additional exercises will include a walk out mountain climber. These are great to really warm up the body and focus on core and upper body; a glute bridge march to target the glutes; a pike press which is great for the upper body and challenging to say the least. It hits the deltoids, triceps and upper shoulders. And finally the Superman V up, which is perfect for working the erector spinae, the core and abs.
How to do your exercises
⬤ Complete last week’s exercises 12-15 reps of each exercise controlled. Take 20 seconds rest and repeat all 4 exercises three more times taking a 20-second recovery in between each set.
⬤ Take one minute recovery then complete this week’s exercises — 12-15 reps of each exercise controlled. Take 20 seconds rest and repeat all 4 exercises three more times taking a 20-sec recovery in between each set.
1. Walk out mountain climber
Start upright with hands by your side. Bend forward at the waist and place your hands on the floor in front. Walk your hands out until you are in a plank position then bring one knee up into a mountain climber then back and repeat on the other side. When your feet are back to neutral position, walk your hands back until you return to the start position.
2. Pike press
Place your feet and hands on the floor with your elbows bent and hips high up in the air. Push up to the start position with your arms straight. Bend at the elbows, lowering your head towards the ground.
3. Glute bridge march
Start on your back with knees bent and arms by your side. Then simply raise your hips off the ground squeezing the glutes, bending one knee then return to the start position and repeat on the other side.
4. Superman V Up
Lie face down on the floor with your legs straight and arms straight out overhead. Raise your legs, arms and head all off the ground into the Superman position then lower yourself back to the ground and then roll over onto your back and simply raise your legs up while lifting the upper body and reach your hands towards you feet. Keep your legs and arms straight. Then when you return back to start position roll over onto your front and repeat the exercise again.