Every January, one of the most popular New Year’s resolutions is to exercise or lose weight. However, with as little as 8% of people actually keeping their resolutions for the entire year, you need not let the price of gyms and fitness videos put you off. I have created a quick, easy and convenient circuit to complete in the comfort of your own student bedroom – no equipment required.
As every good gym instructor will tell you, it is extremely important to warm-up before any workout. Dynamic stretches (ie moving whilst stretching) are the most effective way to start your routine. The workouts range from “Bronze” (easy) to “Gold” (hard) so you can find the routine that’s perfect for you. So, when you’re starting to feel warm it’s time to begin…
1. Hill climbers – 30 seconds
Bronze – Stepping hill climbers. Step between each leg for 30 seconds. Keep your steps fast and consistent for the best results.
Silver – Hill climbers. To increase the difficulty, jump between each leg and keep going for the whole 30 seconds as fast as you can.
Gold – Lengthen the length of time to 1 minute to really get your heart rate up.
2. Press ups – 20 reps
Bronze – Press ups on your knees are the best way to build up to the real thing. Keep your bum down and your back straight.
Silver – Full press ups. Try and keep each press up as deep and strong as you can and your core tight.
Gold – Side to side press ups. Start with one hand in the centre and the other to one side, complete a press up, then walk your outside hand into the centre, and the centre hand to the other side.
3. Squat thrusts – 30 seconds
Bronze – Jump from a plank position to a squat position towards your chest, keeping your bottom high. Jump back to a plank position.
Silver – Start in a plank position as before, but this time press up first then squat thrust.
Gold – Start standing, go down to a squat thrust position then jump back to a plank position. Press up, then perform a squat thrust. Jump back in, stand and repeat.
4. Crunches – 20 reps
Bronze – Keep your legs bent at 90 degrees and your eyes on the ceiling with your fingertips behind your ears to reduce the risk of straining your neck.
Silver – Cycle your legs as you move your elbow to the opposite knee. The slower you do it and the straighter and lower you can get your other leg, the harder it is.
Gold – Work your core to the max with advanced crunches. Try and extend to just a couple of inches off the floor for maximum difficulty.