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Tough workout for heart and muscles

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Plank Jacks 1. Start on your toes and hands with your arms straight back flat and your feet together. Then jump your feet out to the sides without moving hand position.

Plank Jacks 1. Start on your toes and hands with your arms straight back flat and your feet together. Then jump your feet out to the sides without moving hand position.

Plank Jacks 2. Immediately jump back to the middle and repeat. Keep your back flat throughout.

Plank Jacks 2. Immediately jump back to the middle and repeat. Keep your back flat throughout.

Mountain climber 1. Start with feet on floor and two hands on the ground. Make sure your back is flat with your core engaged.

Mountain climber 1. Start with feet on floor and two hands on the ground. Make sure your back is flat with your core engaged.

Mountain climber 2. Slowly bring one knee up to the chest then return back to start position and repeat with opposite leg this is one rep.

Mountain climber 2. Slowly bring one knee up to the chest then return back to start position and repeat with opposite leg this is one rep.

Mountain Climber 3. Repeat step 2 with opposite leg this is one rep.

Mountain Climber 3. Repeat step 2 with opposite leg this is one rep.

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.

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.

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.

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.

Uni box push up 1. Start by supporting your body on your toes with one hand on a low step, box or step is ideal if you are at home, and the other on the floor, elbows bent and your chest nearly touching the floor.

Uni box push up 1. Start by supporting your body on your toes with one hand on a low step, box or step is ideal if you are at home, and the other on the floor, elbows bent and your chest nearly touching the floor.

Uni box push up 2.Then simply push up to straight arm position and lower down to the ground keeping your back flat throughout the exercise. Repeat all reps on one side before alternating to the other side.

Uni box push up 2.Then simply push up to straight arm position and lower down to the ground keeping your back flat throughout the exercise. Repeat all reps on one side before alternating to the other side.

Uni box push-up, easier option

Uni box push-up, easier option

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Plank Jacks 1. Start on your toes and hands with your arms straight back flat and your feet together. Then jump your feet out to the sides without moving hand position.

This week's exercises are going to incorporate a good full body workout and should be quite taxing on the heart. Our first exercise today is Plank Jacks. This is a great exercise for working your core strength, at the same time it helps work the anaerobic capacity making it a tough workout for the heart as well as your muscles.

Our next exercise that we will be doing today is the Jumping Squat. I'm very fond of adding a plyometric movement into any exercise routine as it really helps shock the muscles and is another great way of working your heart to maximum capacity. This exercise is not only a great workout for the legs but also provides explosive power from the hips, so is really beneficial for any sports enthusiasts.

Our next exercise today is the Uni Box Push-up. This exercise is developing on from your standard push-up and requires more strength and stability in your shoulder joints. If you feel that you're still slightly weak at this exercise, instead of completing this exercise on your toes simply come onto the knees keeping your back flat throughout the movement. The reason why we look at doing unilateral movements at this stage is that it does not allow your stronger arm to over compensate for the weaker arm thus developing even strength in both.

Out last exercise is the Mountain Climber. This helps to develop core strength, coordination and stability.

Always ensure that hands are in line with the upper chest so that you are not putting too much pressure through the shoulder joint, which can be quite uncomfortable and a common way to increase the risk of injury.

To see videos of Siobhan performing the exercises, and to get your bonus cardio video, sign up for the 100 FIT days daily email www.independent.ie/100fitsignup or read Yvonne's daily blog in #100FITdays section of fitmagazine.ie

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