For more information on Personal Training Packages, get in touch with Kim through her Facebook page: www.Facebook.com/kimmatthewspersonalfitnesstrainer
Before trying any new exercise routine, please consult your Doctor.
High Knee Jog to get you Started
Follow my tips on health and fitness and hit the beach with confidence this year.
1. Gently warm up for 3-5 minutes by walking or jogging.
2. 20-30 seconds of High Knees: Stand with feet shoulder-width apart, and jog on the spot bringing your knees up towards your chest in quick succession. Follow with 1 minute of normal jogging/walking on the spot.
3. Repeat. Aim for 3 rounds. As you get fitter you can increase the length of the interval e.g. 40 seconds jog to 1 minute recovery, and increase the number of rounds.
4. Cool Down. Allow your body temperature and heart rate to drop back to normal by walking gently for a few minutes. Stretch the legs by gently reaching down toward your toes, keeping your legs straight as you do so.
If you are unable to do high impact exercise, try standing with feet shoulder-width apart and march on the spot, bringing knees up, one at a time, towards your chest. Aim for 20/30 seconds, followed by 1 minute of walking/marching on the spot.
Before trying any new exercise routine please consult with your Doctor. For more information on Personal Training Packages, please visit www.facebook.com/KimMatthewsPersonalFitnessTrainer
Featured in TOTN 10.4.14
Moving on from the last issue’s high knees exercise, add the squat, another fat burning exercise, to your new “Get in Shape for Summer Routine”. Squat exercises are great for a total lower body workout and it is one of the best things you can do to tone your butt, hips and thighs. So what more do you want? Add these squats to your workout for “buns of steal”!
Chair squats are simple and effective, and can be done in the comfort of your own home.
- Stand with a chair behind you. Put your feet slightly wider than shoulder width apart. Bring your arms out in front of you (try adding a small water bottle in each hand for an extra benefit).
- Squat back and very briefly touch the chair with your bottom.
- Stand back up squeezing your bottom muscles (glutes) as you do so. Bring your hands back down by your side. Repeat for a total of 2/3 sets of 8/10 repetitions.
Combining the high knees and the squat sequences from the last month, you are on the way to a good fat-burning routine. Moving upwards the Tricep Dip starts the upper body workout. It’s a sure-fire way to tone up those bingo wings.Using a chair (or even a wall), tricep dips are simple and effective, and can be done in the comfort of your own home. Here we look at the easier ‘knees-bent’ option.
With your hands shoulder-width apart, hold onto the edge of a chair (or bench, wall etc...). Slide your bum off of the chair with your legs out in front of you. Keep your knees bent. Keep your elbows soft so the effort stays on your upper arms.
Slowly, bend your elbows and lower your your body to the floor. Your elbows should be at a 90-degree angle.
Once you’ve made it—and keeping your back straight— engage your upper arms and lift your body until your arms are straight again.
• Repeat for a total of 2/3 sets of 8/10 repetitions.
The Plank: All About the Core!
The Plank, when performed properly, is one of my favourite abdominal exercises. It can be performed anywhere without the use of any equipment. Regular ‘Planking’ will develop core strength, improve posture, strengthen your abdominal muscles, obliques, back, shoulders, glutes and hip flexors.
1- Lay flat on the floor resting your forearms in front of you. Make sure your shoulders are directly over your elbows and legs are straight out behind you.
2- In a push-up motion raise your body off the floor supporting your body weight on your forearms and toes. Your body should form a straight line from head to toes.
3-Keep your abdominal muscles tight by drawing them in towards your back. Remember to control your breathing throughout. Hold for 20 seconds and repeat 3/5 times. Increase the time over a few weeks building up to 1 minute.
Continuing from last week’s plank challenge, the Bicycle Kick is an amazing exercise that works the deep abdominals.
- Lie on your back on a mat or carpet with your knees bent, and feet flat on the floor.
- Press your lower back into the floor engaging your abdominal muscles. Place both hands behind your head (don’t pull on your head).
- Bring your right elbow towards your left knee extending the left leg as you do so, then bring your left elbow over to your right knee in a twisting, bicycle pedal motion.
- Keep the exercise slow and controlled. Breathing naturally throughout. As a slightly easier alternative, don’t fully extend the opposite leg to the elbow.
Aim to complete 3 sets of 20/40 repetitions in total. Try to combine these with the plank: 30 sec plank followed by 20 Bicycle Kicks x3. Feel The Burn!
Over the last few weeks you will hopefully have mastered a few basic exercises that you can incorporate into your fitness routine, or to start you on your journey to a healthier, fitter and stronger you. For a fantastic fat burning all over body workout, follow this Bootcamp style workout.
We live in an amazing place, so make the most of the great outdoors. If you live in Pollensa, make your way to the Calvari steps, first gently warm up for 3-5 minutes.
- Start by running and/or walking up the steps. At the halfway point stop and do 15 squats (24th April issue).
- Continue until you reach the top. Once you’re there, your legs will start to feel like “jelly”. Take some long, deep breaths.
- Find a wall for your Tricep Dips (8th May issue), do 3 sets of 10 Tricep Dips.
- Now you need to get down into the plank position, yes that’s right, get down on the ground. Nobody said getting fit was glamorous! Hold the plank for as long as you can.
- Start your descent back down the steps, and take care if running.
- Make sure you stretch afterwards.
Aim to do this as many times in a week as you can. If it’s not convenient for you to get to the Calvari steps in Pollensa, try running and/or brisk walking along the seafront:
- Run for 1 minute, stop and do 10 squats.
- Continue this run/squat set for about 10 minutes.
- When you come to a stop find a low wall or bench and complete 3 sets of 10 Tricep dips.
- Run (or brisk walk) back to your starting point.
- Now it’s time for 20 bicycle kicks (5th June issue), followed by a 40 second plank. Repeat this three times.
- Finish with some stretching.
If you are a little self conscious about training outdoors, encourage a friend to join you and support each other. These are just two ideas of how and where you can build these exercises into a workout but the possibilities are endless - you can train absolutely anywhere!