I’m going to be honest and say that I am of that group of people who think of new years resolutions as a big load of bollocks. The concept of new year resolutions is great, but most of the time you just end up making some grand gesture that is supposed to last the whole year and you are burned out by February or March. Most new years resolutions fail because they a too broad or too unrealistic, which makes the resolutions of: “I am going to eat only healthy food this year,” or “I’m going to exercise everyday this year.”
Given my view my next few blog posts are going to seem a little hypocritical, but I am a believer in change and I believe that we all can benefit from changing for the better. And I know that when struggling with extra challenges such as a mental health disorder, change is extra hard. So based on the fact that anything is better than nothing, I will be posting a low-bar, no equipment needed, work outs three times a week for the next 4 weeks. Each week I will device a blog post with an update, I will aim to have it up by Sunday, but it might sometimes end up not being up until Monday. The work outs will be posted on the Instagram page on Monday, Wednesday and Friday. the weekly blog post will be updated to contain each work out on the respective day.
All the work outs will be as intense or as easy as you want to make them as I am basing them on the HIIT-principle (High Intensity Interval training). If you need the work out to be harder, go faster, if you need to ease up go slower. None of the work outs should take more than a maximum of 20 minutes, most of them will probably be done in 10. They are short enough that if you already are following a training program you can just slap it onto the end of your program before you cool down to get some variation, and they are short enough so that time won’t be an easy excuse. Absolutely no equipment will be necessary, not even a chair, in order to ensure that everyone do them from the comfort of their living room. Though I would recommend the use of a stopwatch function on your phone or computer, so that you can monitor your progress.
My challenge to you this second week of January is to do these simple work outs three times a week and then that is all you need to do. Working out in itself is a great anti depressant, and even a short period of exercise will help elevate a heavy mood and increase your wellbeing. Even if these work outs only takes 10 minutes or 15 minutes, any number of minutes is better than 0 minutes.
So with no further ado I will be posting Monday’s work out below:
Complete 5 rounds of:
10 Press ups
10 Ab crunches
Break down of each exercise and variation:
Stand with your legs hip with apart, face forwards and start the movement through a hinge in your hip before you bend both your hips and knees at the same time down into a squat position where your thighs are parallel to the floor lower. Ensure that keep your knees over your feet (don’t let them sink towards the middle or extend outside the foot). Keep your knees behind your toes.
If you have issues getting down to parallel only squat down as far as you can comfortably get back up. This is important, especially when starting out, depth will come with time and when you build up your flexibility.
Press up/ Push up:
Lay down on the floor with face down. In order to find the ideal position for your hands stretch your arms out over your head and then slide them down, starting with the elbow, until your hands are in line with your shoulders.
Depending on your strength you’d probably like to either press up, keeping your body straight keeping shoulders, hips, knees and ankles in line.
Or you can press up from the knees, keeping shoulder’s, hips and knees in line. If that is too heavy you can also do a box press up by pulling your knees closer to your hands.
You can also do press up against the wall, or a steady table, this will make the movement easier to do.
Lay down on your back, press your lower back down enough so you can fit one finger between you and the floor. Put your arms on your thighs. Then lift your shoulders up from the floor, sliding your arms up until your fingertips touches your knee. Ensure you are keeping your neck neutral by pretending to ball between your chin and the top of your chest.
To make the exercise harder you can move you arms to cross on your chest, place your hands or placing your hands by your ears (then make sure you are not pulling on your head with your hands as you lift your shoulders form the floor).
If you want you can post your time in the comments.