The Year of Fitness


The year is about to end but there are still so many left incomplete! Don’t let an endless To-Do list interfere with your metabolism. Recent research found that women experiencing stress one day before being tested burned 104 fewer calories after eating a high-calorie meal. That could add up to more than five kilos of unwanted weight in a year. These stressed women also had higher levels of insulin, which contributed to fat storage.

Sweet potatoes, nuts, and yogurts are better options. Stick to your workout, even if you may feel like you are running out of time. Just 30 minutes will jumpstart your fat loss and release endorphins (your feel-good hormones). This programme aims at utilizing THE TIME that you have. You get to tailor how many times you do it; however, I would recommend that you complete 3 sets. If you can do this within fifteen minutes, then you should target 5 sets. Happy holidays and remember your journey up to this point today. Don’t ruin it by overindulging; it is a healthy lifestyle change, not a temporary quick fix.

Half Squat Jab Cross:

Bring your arms up, so that the palms of your hands are facing the sides of your face. Push your left arm out in a punching motion and then return to the starting position.

TIPS: Stand in a squat position, keep your hips back, your chest up, relax your neck and distribute your weight equally between both legs.

SETS: 3 x15

Dumbbell Thrusters:

Stand with your feet shoulder-width apart while holding the dumbbells on your shoulders. Squat down making sure your hips go below your knees and your back is flat. Stand up through your heels and press the dumbbells up at the top of the squat.

TIPS: Use your legs to drive the dumbbells up and fully extend your arms at the top of the press.

SETS: 3 X15

Down Dog Abs:

Start in a downward dog pose (variation), pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up squeezing the left glute. Exhale and rock your weight forward over your hands, draw your left knee toward your nose pulling your abs to your spine to round your back. Inhale and lift your left leg up as you push your weight back into your heels.

Elbow Plank Bridge:

Lie on your side with your right hand on the ground or mat. For beginners, it is recommended to begin on your elbow. Lift yourself up to form a plank with your right arm straight and your left arm on the side.

TIPS: Remember to keep your body in a straight line, tightening up your abs and butt muscles.

SETS: 3 X15

Side walking Plank:

Begin in plank position with your hands underneath your shoulders and your body in a straight line. Simultaneously, cross your right hand over your left, as you step your foot to the left. At the same time, step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.

SETS: 3 X15

Spread the love