Merry fitness!December 13, 2011
Firstly, we at Proactive Physio would like to wish all our fabulous clients and blog readers (I’m sure we already have a cult following) a very merry Christmas and the happiest of new years. We hope you enjoy the break with family and friends but in the words of the Christmas Grinch, remember “it’s all about moderation”.
We have three quick full body exercises to help maintain the hard work you have put in throughout the year and take the edge off all that Christmas indulgence. They only take 5-10 minutes, require no equipment and can be performed anywhere. There really is no excuse!
Start with an hour of moderate aerobic exercise. If the Christmas spirit(s) has gone to your head and you can’t face a more intensive warm up, settle for a 60 minute walk. Mid way through your walk find a flat and stable clearing and start Planking (and I don’t mean the silly sort you photograph and upload to YouTube)…
1. Kneeling Forward Plank with Push-up (Progression: on toes, not knees). Works posterior chain muscles.
2. Reverse Plank (Progression: alternate leg lifts). Works anterior chain muscles.
3. Alternating Split Squats (Progression: jump between repetitions). Works every muscle in your leg.
To prevent racing through the exercises avoid counting repetitions. The three exercises should be performed for 60 seconds each. Given the exercises work different muscle groups you should rest for no more than 10 seconds between each. All three exercises should be performed twice through and should take 5-6 minutes maximum. Once completed, stroll to your final destination to slow the heart rate and cool down the muscles.
We hope it’s a cracker Christmas (and not the orthopaedic-type)!
The Proactive Physio team
Posted in Physio