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As the weather gets colder, the evenings get darker and TV gets better, it’s going to get harder and harder to fit fitness into our busy schedules. Just this week we were meant to go for an evening run but had to postpone it due to dangerous conditions (and the Bake Off was on). While we’re all for taking it easy sometimes (ok, lots of the time), we don’t want to become completely horizontal this winter. Before we commit to an expensive gym we thought we’d ask personal trainer and resident fitness expert at SportsShoes.com Rob Jones for a simpler way to exercise out of the cold. Here’s his indoor regime…
Benefits of jumping jacks: This is a simple cardio exercise that will work both your upper and lower body. It doesn’t need much space and it will really raise your pulse.
Jumping Jacks are a great warm-up exercise to get your heart pumping. Start with a three-minute session, resting for 30 seconds at each minute interval. Begin by standing with your hands by your sides.
Benefits of the wall sit: This is a great isometric exercise (one where you hold a position and your muscles stay tensed), which will really grow strength in your quads, glutes and calves.
To start with, hold the Wall Sit position for anything between 20-60 seconds (depending on how long you can hold it), rest for 30 seconds and repeat the exercise three more times. Gradually build up to longer times and increase repetitions as you build up your strength.
Benefits of abdominal crunches: Crunches are a really good exercise for targeting the adominis rectus muscles – the ones that make the six-pack!
To build up your abdominal muscles, try doing ten crunches, resting for a minute then doing ten more. As you increase your strength, move up to two sets of 15 crunches, then two sets of 20 crunches when you’re comfortable.
Benefits of lunges: A fantastic exercise that will build strength in the quads, hamstrings and calves, improve balance and help your cardiovascular condition – a must for any workout.
One set of lunges is typically ten lunges on each leg then resting for 30 seconds. Include three sets in a workout, working your way up to 15 lunges then 20 lunges in a set.
Benefits of a plank: Another isometric holding exercise to help develop strength in the abs, shoulders, mid back, bum and (most importantly) your core muscles.
A healthy goal for a plank hold is two minutes. Hold your plank for as long as you can, and build up in 15 second intervals each time you do this exercise. To increase your plank workout, stay in the straight position whilst lifting each leg off the floor in turn – hold each leg steady for a minute.