Quick exercises for keeping fit over the holidays
WITH the many events, family time, travelling, and just all the commitments we have over the holiday season, for many people, exercise is the last thing on their minds. And so usually around the holiday this lack of movement results in us losing all the gains we made over the last year, as we overindulge.
Fitness director Amfroy Lyn says it’s not impossible to keep fit during the holidays even when we get so busy, in fact, there are quick exercises you can do anywhere, whether on the go, or stationary.
He suggests these seven:
1) Bodyweight squats – 15-20 reps.
2) Push-ups – 10-15 reps (modify as needed).
3) Plank holds – 30-60 seconds.
4) Jumping jacks – one to two minutes.
5) Lunges – 10-12 reps per leg.
6) Mountain climbers – 30 seconds.
7) Glute bridges – 15-20 reps.
“Combine into a circuit for a full-body workout in under 15 minutes,” he said.
Here’s a detailed breakdown of how he says you should do the exercises.
Bodyweight squats
How to do it: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, and return to standing.
Target: Legs, glutes, and core.
Tips: Keep your back straight and knees behind toes.
Push-ups
How to do it: Start in a plank position, lower your body until your chest is near the floor, and push back up.
Target: Chest, shoulders, triceps, and core.
Tips: Keep your body in a straight line from head to heels.
Plank holds
How to do it: Rest on your forearms and toes, keeping your body straight and core tight.
Target: Core, shoulders, and back.
Tips: Avoid letting your hips sag or rise too high.
Jumping jacks
How to do it: Jump your feet out while raising your arms overhead, then return to the starting position.
Target: Cardio and full-body activation.
Tips: Land softly to protect your joints.
Lunges
How to do it: Step one foot forward, lower your back knee toward the floor, then push back to standing. Alternate legs.
Target: Quads, glutes, and hamstrings.
Tips: Keep your front knee aligned over your ankle.
Mountain climbers
How to do it: Start in a plank position and drive your knees toward your chest, alternating quickly.
Target: Core, shoulders, and cardio.
Tips: Keep your back flat and core tight.
Glute bridges
How to do it: Lie on your back, knees bent, feet flat, and lift your hips until your body forms a straight line from shoulders to knees.
Target: Glutes, hamstrings, and lower back.
Tips: Squeeze your glutes at the top for maximum activation.
