Weekly column by fitness experts Adam Wright and Jacqui Watson for the Waterford News & Star, in association with Kingfisher Fitness Club
I HOPE you guys are safe and well, and above all healthy and that the workouts and dietary information from the last few weeks are helping you. This week, I am going to step it up and follow in the lead of all the bloggers, influencers and fitness figures on Instagram and give you a form of High Intensity workout to do. I feel you are ready for this, we have been working hard on the program so far, let’s not quit here.
Warm up for approx. 10 minutes, either a walk, or light jog, and stretch, starting with the lower body, the legs, and working your way up to the chest, back and arms, hold each muscle stretch for 10-15 seconds before you work out.
‘This is a quick but effective way of training, getting a sweat up and burning cals, and all the while helping increase your fitness levels.’
Squats, this exercise is called the ‘100’, so you do 10 squats, take a 15-20 second recovery and repeat 10 times = 100 squats in total, keep the weight relatively low so it is enough to raise your heart rate but not enough to stop you doing all 10 repetitions. It is so important to get your technique right when performing the squat, here is how;
Stand with feet slightly wider than hip distance apart, back neutral and abs tight, push hips to the rear by bending the knees, keeping the knees behind you toes, keep the chest forward, when you reach a 90 degree angle with the legs, pause for 2 seconds and return to standing position.
Walking Lunges, this is a forward lunge, while moving off the spot, holding dumbbells or a can of beans/bags of sugar in your hands. Do 20 steps, and repeat by 3. The technique to the lunge;
Stand with feet slightly wider than hip distance apart, Back neutral and Abs tight, back straight, looking forward, step forward with the right leg, bend the rear knee (left knee) until it is 4-5cm from the floor, left or rear knee should be directly under the hip, push with front, right leg to return to standing position keeping the knee behind the toe, now repeat on other side, left leg now steps forward.
Walk outs, or Burpees as it can be developed into depending on your thirst for fatigue. Ok so begin with your feet hip distance apart, roll towards the ground with your hands and walk out into a plank position. We are aiming to have straight legs here but do bend your knees for safety if you’re struggling to reach the ground with your hands from standing, and from here walk hands back to your feet and roll up to standing and repeat. To intensify this slight, roll down and touch hands to floor, then jump your legs back into plank position, then jump back into hands and roll up to begin again. Please be sure to keep your hips high on either exercise when you are out in plank position.
Do 5 of these 5 times, taking a break after every 5 if you need to.
Finish with an abb burner, I like to do bicycle crunches to finish me and my classes off. Lie flat and in a cycling motion bring your opposite knee to opposite elbow and repeat on other side. I recommend moving for 20 secs, break for 10 and do this 5 times and you will for sure feel the burn.
Well done, you’ve completed your first high intensity blast. This is a quick but effective way of training, getting a sweat up and burning cals, and all the while helping increase your fitness levels and can be done from the comfort of your own home, sitting room, garden, bedroom, no equipment needed.