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The ultimate living room Christmas workout

Hey fatty. Yeah you, Mr. Claus. If you are visiting family and unableto get to the gym over the festive period, make sure you still get outof the house for regular walks or runs and try including the followingfull-body workout.

Hey fatty. Yeah you, Mr. Claus. If you are visiting family and unable to get to the gym over the festive period, make sure you still get out of the house for regular walks or runs and try including the following full-body workout.


Warm up by walking or jogging on the spot and then perform each exercise for 30 seconds in a circuit style format three to five times depending upon your fitness levels, and take a two-minute rest between each circuit. Make sure you stretch afterwards to help your recovery.


Press Ups
Set up on a mat face down with your hands in line with your shoulders and your feet hip width apart on your toes. Keeping the hips elevated and bracing the abdomen, slowly lower your body ensuring that the elbows are kept tucked in. Once you have reached your maximum range of motion, drive back up to starting position with a faster tempo.


Side Plank
Lie on your side and elevate your body, supporting your weight between your forearm and feet. Keep your body straight with the hips off the floor, the neck and back should stay straight. Hold position for as long as required. Repeat on the other side.


Sumo Squat
Keep your head up and your back straight with your feet about 30 inches apart. Point your toes and knees a little outwards. Squat until your upper thighs are parallel to the floor. Slowly return to the starting position.


Plank
Lie face down with your elbows on the ground, elevate your body up keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90 degree angle. Keep your back straight with the hips raised off the floor. Squeeze the torso tight ensuring the body is parallel to the floor. Hold this position for as long as required.


Walking Lunge
Step forward and bend the front and back legs to 90 degrees, shift your weight forward maintaining a straight back and step through with the other leg again bending the front and back knees to 90 degrees. Continue this moving walking motion moving the lunge forward for the set number of repetitions.


Dead Bugs
Lie with your back on the floor and position yourself with legs bent at the hips and knees. The movement involves opposite motion—keep one leg bent while the opposite leg is extended. Alternate between both sides.

 
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