High plank supermans             

Here is an exercise which is great for improving your core strength, balance and coordination.

How to: Start off in a high plank position. If you have problems with your wrists, then come into alow plank on your elbows instead.

Now you: Extend your oposite arm and leg, hold for a few seconds and switch sides.  This is not to be rushed, as you will fall over. Focus on using those central core muscles to help you lift and lower.      

See how many you can do and incorporate this move into your daily workout. 

Double leg lifts
                                           
This is an effective exercise which helps to strengthen those lower belly muscles.  I'm using a fitness block just to make it more challenging, but you leave it out.          


  How to: Start off on the floor with  your back and use your legs to anchor the fitness block between your ankle.  You may want to put your hands underneath your tailbone to avoid creating a curve underneath your back (but I have kept my arms out).           
At the same time, use your ab muscles to lift your head, shoulders and legs off the ground and then slowly lower to the floor.             

Now you: Perform 3 sets of 12-15  repetitions.  It is a tricky move, so you can keep your legs bent until you feel stronger.

Candlestick Dipper
I love this waist whittling move by Cassey Ho from Blogilates.com

How to: Start off in an upright position on your knees and extend one leg out to the side.  Extend your arms up above your head and interlace your fingers (but you keep your fingertips pointed).  Your aim is to tilt your upper body towards the extended  leg and return to the starting position.
                                      
Now you:  Do 15 reps on each side .  Don't forget to change the extended leg as you change sides. You can keep your arms by your head if this is too challenging.

Legs and Chest                                   
                                  
Here is a 2 for 1 workout for you, combining a lunge and a chest.      

 How to:  Start off in a standing position with your arms at shoulder height holding your resistance band (keep your elbows up) and take one leg back (as this will be the leg we will be the lunging leg). 

 Keeping your body upright, lower your knee towards the floor as you pull  resistance band (almost like opening curtains!) and slowly return to the starting position.

Now you: Perform 3 sets of 12-15 repetitions on each leg.  The resistance band is optional, so you can choose to leave it out or use dumbells. Too easy? Add a jump at the end of the lunge. 

Basic Crunch

Today we will be focusing on working the upper abs.

How to: Get down on your mat as shown in the picture  You want to start off with your head and shoulders on the mat and your hands supporting the nape of your head.  Imagine you are wearing a tight corset, so draw your navel towards your spine as you lift your head and shoulders off the floor. Remember it's your ab muscles that are supposed to be doing the work not your neck! 

Now you: It's time for another song challenge.  So put on your favourite track and keep those crunches going until the end of the song.

Floor dips

It's time to get on the floor and attack the back of our arms (tricep muscles)

How to: Start off in a seated position as shown in the picture. You want to slowly lean back  bending at the elbows and then return to your starting position. Try to avoid your elbows bending outwards, but rather behind you.  Too easy? Try lifting your bottom off the floor and extending one leg out!!

Now you: Let's see how many reps you can do in 1-minute. Take a 10-sec break and then repeat the sequence for another 2 rounds.

Bent over row with resistance band


Today we will be targeting the muscles in the upper back. I'm using resistance bands as they are perfect for increasing your strength and flexibility, without using bulky pieces of equipment! 

How to: Start off in a split stance, with a slight bend forward at the hips and use your foot to act as an anchor to secure the resistance band. Now pull the band towards you as your shoulder blades squeeze together and then slowly return to the starting position. 


Now you: Aim to do 3 sets of 12-15 repetitions.   If it's too easy,  try switching to heavier dumbbells, but not so heavy that you begin to compromise technique.

Push Ups

This is a classic move which combines balance and strength to really work those upper body muscles!

How to: Start off in a plank position and lower your chest towards the floor so that your elbows are at a 90 degree angle and come back to your starting position.  Too hard? Try keeping your knees on the floor or try the same movement whilst standing and pressing towards the wall.


Now you: Try the 1-minute press up challenge and see how many repetitions you can do!!  

Move of the day: The Beggers Squat!

Ok so our first move in this series is the Beggers Squat! I know, it sounds crazy but you have to thank my son for this one; as your legs will be begging you for mercy at the end of this one!!! :-))

How to: Imagine you are about to sit on a chair, but it has superglue on it, so you squeeze your bottom cheeks together to help you into a standing position.  The aim is to keep your arms out in front of you as you lower and lift (I love my 2 for 1 workouts!!).Easy peasy right?

Now you:  Perform as many squat repetitions in time with one of your favourite tracks! Most songs are at least 3.5 mins long, so you can do this!!  Too hard? keep your arms by your side and don't squat so deeply.  Too easy? Add some weights in each hand!!

See if you can add this move to your workout today! 

So how do you like your pancakes? Thick, thin, with or without syrup? Well today is definitely the day for it! 

But today isn't just about eating lots of pan fried cakes, it's also the day before the beginning of Lent (a reflective period of 40 days before Easter).  Many choose to give up things and 3 years ago I made the decision to go vegan (and have never looked back!!!).

So in the spirit of 40 days, I'm super excited to share my 40 days of fitness blog starting tomorrow!  Now this isn't a diet series or anything at all, but it's definitely a lifestyle plan to help make fitness a regular part of your life. So if you are looking for something to take up as opposed to give up during lent, then stay tuned.