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You’ve almost made it to the end of 2018! But just because there are plenty of festive gatherings approaching it’s no excuse to let all of your hard work\n for the year just go down the chimney. Try and stay motivated and focused so that you don’t have to add ‘get fit and healthy again’ to your New Year’s\n Resolution list (that, let’s face it…. we NEVER really look at after writing!).

\n

Whether you like to jump around and get your heart pumping, or prefer a more gentle approach, below are a few helpful hints to keep you moving all festive\n season, without feeling guilty about being merry.

\n

So find yourself a spare 15 minutes between your crazy Christmas shopping missions, hanging up the tinsel or hiding away pressies.

\n

Below are your go-to, simple yet effective exercises to keep you energized, fighting fit and buzzing all season through.

\n

Naughty

\n

BOXING

\n

If you don’t have a set of boxing gloves and focus pads, add them to your Christmas wish list. Pair up with a loved one, or face off with the bag!

\n

20 sec fast punches / 10 sec rest; 20 sec hard punches / 10 sec rest 

\n

REPEAT x 5\n

\n

 \n

\n

WALKING LUNGES / LUNGE JUMPS

\n

Perform 12 x walking lunges. Followed directly by 10 lunge jumps Rest for 20 sec

\n

REPEAT x 3 STEPS\n

\n

 \n

\n

PUSHUP/ PLANK COMBO

\n

Stay on your knees if you feel you’re unable to control a pushup on your toes. Otherwise, by all means, jump up on those toes!!!! Perform a 2 count pushup,\n followed by a 4 count plank on your toes. (count in your head ‘one, two’ … ‘one, two, three, four’.)

\n

REPEAT 3 x 10\n

\n

 \n

\n

SQUAT JUMPS / SPRINTS

\n

I want your squats to be deep and your jumps to be powerful. And your sprint to be as if your life depends on it!! (always being mindful of your knees).

\n

10 x Squat Jumps – 15 sec Sprint\n

\n

REPEAT x 5\n

\n

 \n

\n

SQUAT + PRESS / BICEP CURLS

\n

If you don’t own a set of dumbells, grab a couple of canned goods or anything of an even weight that fits comfortably in your grip. Squat and then press\n weights up above your head x 10 Follow with 20 bicep curls

\n

 

\n

WALL SIT WITH PUNCHES

\n

Sit up against the wall with a right angle at your hips and behind your knees. Keep a hold of the weights or baked beans from the previous exercise and\n add some punches as you hold your wall sit. Always keep your core locked.

\n

Aim for a 1 minute hold.\n

\n

REPEAT x 2 if you’re keen\n

\n

 \n

\n

Nice

\n

BRISK WALK

\n

Put your fitness tracker on, or set the stopwatch on your phone and go hit the pavement. Aim to complete at least 30 minutes at a pace that gets you puffing\n a little. Rest whenever you need to. Then pick up where you left off.

\n

 

\n

STEPS

\n

If you don’t have a set of stairs at your house, find something around the same height and sturdy enough to step up onto.

\n

Perform 10 step-ups each leg\n

\n

 REPEAT x 3\n

\n

 \n

\n

KNEE OR WALL PUSHUPS

\n

Whether you choose to do these on the ground or against the wall, still aim for a nice stretch through your chest as you lower for your pushup.

\n

REPEAT 3 x 10\n

\n

 \n

\n

MARCHING ON THE SPOT

\n

Stand up tall, and march on the spot, bringing your knees up a little higher than you think you can.

\n

30 sec march / 15 sec rest\n

\n

 REPEAT x 5\n

\n

BICEP CURLS

\n

You can choose to hold some weights or nothing at all for these. But always aim for a full range of movement.

\n

REPEAT 3 x 10\n

\n

 \n

\n

WALL SIT INTERVALS

\n

Keeping your back up against the wall, a right angle at your hips and knees, hold a wall sit for 20 sec. Then rest for 10 sec.

\n

REPEAT x 4\n

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Erin Yarwood wants you to give your body\nthe greatest gift of all this Christmas with\nsome naughty and nice exercises to get you\nthrough the silly season.

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Merry Fitness

Erin Yarwood wants you to give your body the greatest gift of all this Christmas with some naughty and nice exercises to get you through the silly season.

You’ve almost made it to the end of 2018! But just because there are plenty of festive gatherings approaching it’s no excuse to let all of your hard work for the year just go down the chimney. Try and stay motivated and focused so that you don’t have to add ‘get fit and healthy again’ to your New Year’s Resolution list (that, let’s face it…. we NEVER really look at after writing!).

Whether you like to jump around and get your heart pumping, or prefer a more gentle approach, below are a few helpful hints to keep you moving all festive season, without feeling guilty about being merry.

So find yourself a spare 15 minutes between your crazy Christmas shopping missions, hanging up the tinsel or hiding away pressies.

Below are your go-to, simple yet effective exercises to keep you energized, fighting fit and buzzing all season through.

Naughty

BOXING

If you don’t have a set of boxing gloves and focus pads, add them to your Christmas wish list. Pair up with a loved one, or face off with the bag!

20 sec fast punches / 10 sec rest; 20 sec hard punches / 10 sec rest 

REPEAT x 5

 

WALKING LUNGES / LUNGE JUMPS

Perform 12 x walking lunges. Followed directly by 10 lunge jumps Rest for 20 sec

REPEAT x 3 STEPS

 

PUSHUP/ PLANK COMBO

Stay on your knees if you feel you’re unable to control a pushup on your toes. Otherwise, by all means, jump up on those toes!!!! Perform a 2 count pushup, followed by a 4 count plank on your toes. (count in your head ‘one, two’ … ‘one, two, three, four’.)

REPEAT 3 x 10

 

SQUAT JUMPS / SPRINTS

I want your squats to be deep and your jumps to be powerful. And your sprint to be as if your life depends on it!! (always being mindful of your knees).

10 x Squat Jumps – 15 sec Sprint

REPEAT x 5

 

SQUAT + PRESS / BICEP CURLS

If you don’t own a set of dumbells, grab a couple of canned goods or anything of an even weight that fits comfortably in your grip. Squat and then press weights up above your head x 10 Follow with 20 bicep curls

 

WALL SIT WITH PUNCHES

Sit up against the wall with a right angle at your hips and behind your knees. Keep a hold of the weights or baked beans from the previous exercise and add some punches as you hold your wall sit. Always keep your core locked.

Aim for a 1 minute hold.

REPEAT x 2 if you’re keen

 

Nice

BRISK WALK

Put your fitness tracker on, or set the stopwatch on your phone and go hit the pavement. Aim to complete at least 30 minutes at a pace that gets you puffing a little. Rest whenever you need to. Then pick up where you left off.

 

STEPS

If you don’t have a set of stairs at your house, find something around the same height and sturdy enough to step up onto.

Perform 10 step-ups each leg

 REPEAT x 3

 

KNEE OR WALL PUSHUPS

Whether you choose to do these on the ground or against the wall, still aim for a nice stretch through your chest as you lower for your pushup.

REPEAT 3 x 10

 

MARCHING ON THE SPOT

Stand up tall, and march on the spot, bringing your knees up a little higher than you think you can.

30 sec march / 15 sec rest

 REPEAT x 5

BICEP CURLS

You can choose to hold some weights or nothing at all for these. But always aim for a full range of movement.

REPEAT 3 x 10

 

WALL SIT INTERVALS

Keeping your back up against the wall, a right angle at your hips and knees, hold a wall sit for 20 sec. Then rest for 10 sec.

REPEAT x 4

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