Top tips for a festive workout

Right. Picture this. It's the 27th December. You've just watched Love Actually for the third time, your Grandad has beaten you at Chess (again) and you're thinking the 17th mince pie you just ate wasn't such a good idea. In fact, do you feel a little like this..?

 Friends Turkey Episode

Well, we're sure you don't. Honest. 

Plus, you're in safe hands because we've teamed up with Vicky Gardner, a writer and Personal Trainer for premium ethical activewear brand, Sundried, so that you can keep active and feeling good over the Christmas break.

Set aside 20 minutes, find some free space and follow the below exercises. 20 reps of each exercise, 30 seconds rest between each and repeat the whole set 3 times. And then mince pies... and Oppo. Nice. 

Right, firstly make sure you'e all warmed up, we don't want you to pull a (cracker...) muscle. Let's get going. 

1. Squat Jumps

How to: Start in your regular squat position, with your feet just outside shoulder width. Sink your weight back into your heels ready to perform your squat, sink your bum back as low as you can but instead of driving up as normal, jump. Explode upwards using all your strength and then land softly. Remember just because you’re jumping - it’s not an excuse to half rep - make sure you’re still nailing your squat depth.

 Grab a tree (or a weight) if you're feeling especially energetic .

Grab a tree (or a weight) if you're feeling especially energetic .

2. Walkouts

How to: Start with your feet underneath your shoulders, bend at the hips bringing your hands to the ground. Walk your hands out until they are directly underneath your shoulders, so you’re in the plank. Try to keep your legs straight during this process but avoid locking out your knees. Complete a push up, before walking your hands back towards your feet and returning to the start position.

 Plank position 

3. Skaters

How to: Start in a slight squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further. You're ice skating. Each jump is 1 rep.

4. Wide and Close Grip Push - Ups

How to: Start in a regular push up position, making sure you sink all the way down so your nose is almost scraping the floor to complete a true push up. Next move your hands closer together, ideally they should be closer than shoulder width, then, keep you elbows in whilst you push up - you can always come onto your knees if you need to. 

5. Burpees

How to: Start with your hands on the floor at around shoulder width apart in a hand plank position, jump your legs forward towards your hands. As your feet reach your hands,  jump both hands up, exploding towards the ceiling. Bring your hands back down to the ground and jump your feet back into the plank.

 Burpee exercise position 

6. Plank Rotations

How to: Starting in an extended plank, lift one hand off the ground and straighten it up towards the ceiling, twist your body to follow the extended arm. Once you reach as far as you can twist, lead with the arm and re twist your body to the original plank position, now repeat for the other side.

7. Mountain Climbers

How to: This move fires up your abdominals whilst keeping your heart rate high. Assume a standard pushup position and run each leg in towards your chest as though you were running off the ground as fast as you can.

8. Bicycle Crunches

How to: Start by laying on your back, then lift your head and shoulders off the ground and twist towards the opposite leg. Crunch the opposite leg in bringing your knee towards your stomach. Remember speed is important here but so is range of motion: make sure your torso stays lifted and you really twist to contract your abs.

Done? Done 3 times? Promise? Great, nice work. Just remember to ease your heart rate back down to resting gradually. Slow down, stretch and cool off... now go grab that 18th mince pie!

Merry Christmas from Sundried.

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