Welcome the new year by joining us in our 30 Fit Days challenge, a simple, easy-to-follow guide which aims to help you work towards greater health and fitness in 2016, says our fitness expert.
Welcome to 30 Fit Days, an easy-to-follow plan which aims to help you start 2016 as you mean to go on – ready to get into better shape for the year ahead. Throughout the month of January, we will be looking at a balanced approach to fitness training and a healthier diet, with the help of some simple principles.
And it is the simplicity of this exercise and food plan that should make it relatively easy to stick to, giving you the results you want.
Before you start, weigh and measure yourself. This will help you chart your progress as you go along, and give you an indication of how well you are doing.
Start by measuring your chest at the widest part, waist at the navel, hip line at the widest part of the hip, and the top of the thigh.
You should weigh and measure yourself on the first week and again on the final week.
If you feel the need, you can also weigh yourself once a week – make sure you do so at the same time each week.
Don’t, though, get caught up in jumping on the scales every day – you will simply get inaccurate readings and feel despondent if you are not getting the results you expect.
Do each exercise 10-12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to five sets. For video see independent.ie
30 fit days – Week No 1
Curtsey lunge and bridge
- Start by standing upright with feet hip-width apart.
- Step behind and across into a curtsey, lowering your body down towards the ground. Push off the front foot back to start position, then kick the leg straight out to the side. Complete all reps on one side first.
Squat thrusts
- Start by going into a squat position with your hands on the ground.
- Then, from there, thrust both legs out and back to full extension, then return to start position and repeat. Ensure that you keep your tummy tight and do not let the lower back dip when your legs are extended.
Alternating one leg bridge
- Start lying on your back with your knees bent and feet flat on the floor with your hands by your side.
- Simply bridge your hips up and extend one leg straight out, holding briefly, then returning to start position. Then repeat the same movement from the start, extending out the opposite leg before returning back to start position. Keep alternating for 10 reps on each leg.
Chest fly with sliders
- Start on your knees with hands flat on the sliders or cloths and your back in a straight line with your tummy tucked in tight.
- Gently slide the hands outwards allowing your body to dip down in one straight line, then push back up to start position. Make sure that your bottom is down throughout the exercise but that your lower body is not dipped.
