Ever wondered if your gym routine is giving you the best results? Us too! We caught up with Lucy Meck’s PT Cecilia Harris, for the best workout, even the pros swear by – turn over to give it a try…
This workout consists of fundamental exercises that build strength, core stability and stamina. There is a mix of bodyweight exercises which are perfect for engaging muscles, toning, sculpting and burning a lot of calories. Jumping jacks will also use a lot of energy and get your heart pumping, making this a highly effective and easy to do full-body workout. You can increase the time you are doing each exercise for and the number of rounds to suit your fitness levels and you can even add weights to further load your muscles.
The Workout
Squats
30 seconds x 3 rounds
Stand tall with your feet slightly wider than hipwidth apart. You can keep your toes parallel or you can point them outward slightly, whatever feels best for you. Hold your arms straight out in front of you, chest up and keep your abs tensed and core engaged. Imagine you are sitting back onto a chair, bend your knees and push your hips backwards lowering your thighs until they are parallel with the floor. Engage your muscles and push yourself back into a standing position and repeat this movement.
Why squats?
Squats are a great way to build muscle and tone and sculpt your lower body. In turn, this will make you more efficient at burning calories. If you add weight by holding dumbbells, a kettle bell or plate, you will increase the load on your muscles and burn through calories even quicker.
Curtsy lunges
Start with 30 seconds x 3 rounds
Stand straight, keep your upper body straight, your shoulders relaxed and your chin up. Step your left foot behind and to the right so that your thighs cross. Bend both your knees, keeping the back knee just above the floor, and lower yourself into a curtsy. Keep your toes pointed forward and then return to standing. Repeat the same movement on the other side. Why curtsy lunges?
Lunges help you strengthen your lower body, tone muscle tissue and are a great exercise for the glute muscles helping to achieve a sculpted bottom.
Jumping jacks
Start with 30 seconds x 3 rounds
Jumping jacks are a simple but effective exercise to get your heart rate up and the blood pumping. Stand straight with your feet together and your arms by your sides. Bend your knees and jump into the air. Quickly raise your arms overhead while simultaneously jumping your feet outward to around shoulder-width apart. Jump back to your starting position, landing gently to avoid injury.
Why jumping jacks?
They get you moving your body out of its normal position and can even help with flexibility. They are a full-body exercise and, when done frequently, can improve your stamina.
High plank with front arm raise
15-second arm holds, 1 minute in total
Start on all fours on the floor with your hands stacked directly under your shoulders and your knees bent and stacked directly under your hips. Step one leg back at a time to come into the high plank position, actively squeezing your heels and glutes together and drawing in your navel to your spine. From here, lift your left arm out in front of you and hold for 15 seconds. Return that arm to the floor and lift your right arm and hold. Keep alternating arm holds for one minute.
Why high plank arm raise?
The plank is a bodyweight exercise which involves holding the trunk of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, while also working your shoulders, arms and glutes. Raising alternative arms also helps improve your stability and core strength.
Tricep dips
Start with 30 seconds x 3 rounds
Position your hands shoulder-width apart on a table, chair or bench if you have one in your home. Have you legs extended out in front of you, keeping your arms straight. Slowly bend your elbows to 90 degrees, lowering your body toward the floor. Once you reach the bottom of the movement, push yourself back up to the starting position.
Why tricep dips?
Tricep dips are one of the most effective exercises for your triceps. This exercise can feel intense because there is a small range of motion and the muscles are engaged from the moment you start. Dips are perfect for achieving strong and defined triceps!
Cecilia is a qualified PT and co-founder of online fitness, nutrition and health platform, Results with Lucy.
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