A quick circuit that can be done wherever you are.
Christmas and New Year celebrations are unfortunately over, which means it’s officially time to make that New Year’s resolution come true and hit the gym more often. But if you’re one of the lucky ones who have somehow managed to score themselves an extra-long holiday and are still enjoying the luxury of the hotel-life (yes, please think of all of us who are sitting at our desks back at work already), then this quick workout will help you whip your body back into its post-festive season shape.
1. Side lunge to lateral leg raise
Why: Strengthens your lower body and core while improving your balance.
How: Stand on one leg, knee bent, belly braced, and chest and eyes up. Extend the other leg to the side. Drive through the grounded foot, squeeze your butt and lift the other leg up. Lower it, shift your weight to the other side and repeat on the other leg. Continue, alternating, for 1 minute.
To make this a 10-minute workout, do a quick warm-up of jogging on the spot, then three rounds of the circuit with a 30-second active rest (walking on the spot, swinging your arms) between each. Cool down with a light stretch.
2. Push-up on knees
Why: Great for building upper-body strength.
How: Kneel on the floor with your body forming a straight line from head to knees, hands shoulderwidth apart and arms straight.
Lower your torso towards the floor, then drive through your hands and squeeze your chest muscles to push up to the starting position.
Repeat for 30 seconds.
3. Russian kick
Why: Works the posterior chain and improves cardio fitness.
How: Sit down and place your hands behind you, under your shoulders, and your feet under your knees. Lift your butt off the ground and kick one leg into the air, then the other, in a jumping action. Repeat for 30 seconds.
4. Shadow boxing
Why: Great for your cardio fitness and coordination.
How: Assume a split stance, belly braced, chest up and fists by your chin. Punch your back arm forward (jab), as you twist your torso and release your back heel. Pull that arm back as you twist your torso and punch your front arm forward (cross). Repeat for 30 seconds.
Game of Thrones workout by Bodyism’s James Duigan.