The 20-minute workout: Try this Jubilee inspired full-body workout
It’s the weekend, and what makes this weekend even better is that the next one is just around the corner.
With the Jubilee bank holiday on Thursday and Friday next week, you might want to get your movement in now so you’ve got more time for BBQs and street parties next weekend.
Anthony Mayatt, personal trainer and owner of Breathe Fitness has designed a bespoke workout that you can try at home or in the gym – all based around the celebratory number 70.
‘To mark the incredible 70 years in service of the Queen, let’s celebrate by working out hard and centering all movements around the number 70,’ says Anthony.
‘The workout itself will be self working, meaning you decide how to get to the finish line.
‘There will be a series of exercises and you’ll need to complete a total of 70 reps of each. But you can choose to do 10 reps of each for 7 rounds, or work to failure then move on.
‘It is entirely your choice how to do it – but by the end of the workout you’ll have completed 7 exercises for 70 reps each, which means you’ll have done 490 reps in the workout.
‘If that’s not a platinum workout I don’t know what is.’
Workout:
- Squats
- Push ups
- Lunges
- Hip press
- Burpees single leg (35 each leg)
- Thread the needle (35 each side)
- Jack knives
As an added bonus, once you’ve completed your 490 reps, Anthony suggests trying to hold a plank for 70 seconds.
Squats
Stand with your feet roughly hip width and drop your hips back and down as if sitting in a chair.
Squeeze glutes and push back to the starting position using your heels.
Push ups
Hands on the floor directly below your shoulders and feet stretched out behind you.
Lower your chest and hips towards the floor, pause then press back to the start position.
You can also do the same dropping the knees to the floor to make the movement easier.
Lunges
Stand upright with feet together, take a big step forwards with one leg then drop the back knee towards the ground.
Return to the start and swap legs.
Hip press
Lay on your back with your knees bent and feet roughly shoulder width, arms by your sides.
Drive your hips upwards, squeezing the glutes in the top position and pushing the heels down into the ground.
Pause for a second or two before returning to the starting position.
Burpees single leg
Stand upright. Crouch down touching your hands to the floor in front of your feet, then jump your legs all the way out as if getting to a push up position but with only one leg touching the ground.
Lower your body to the floor, then push back up, jump the legs back in and hop in the air.
Repeat that process for the reps on both legs.
Thread the needle
Lay on your side, elbow below shoulder and feet stacked on top of each other.
Drive hips upwards into a side plank with upper arm reaching upwards also. Rotate the upper arm down and under the body also rotating from the waist and reach as far behind you as possible.
Pause and return to the start. Repeat for number of reps on both sides.
Jack knives
Laying on your back with arms and legs stretched out, sit upright pulling your knees into the chest, pause and lay back into the starting position.
Move the upper body before the lower to make technique easier.
If you are unable to sit all the way up, perform a crunch instead while pulling the knees in.
Do you have a story to share?
Get in touch by emailing [email protected].
Source: Read Full Article