Getting Fit Should Always Be Fun, Never A Chore

If you want this year to be about a healthier and happier you, make sure exercise becomes part of your daily routine. Walking, running, going to the gym, doing a dance class or a session in the park, it doesn’t matter what you choose as long as you are active and importantly having fun!! Getting fit should never be a chore.

We are excited to nearly be back on the park and we know you’re just as excited to get back into our free sessions each week. So to add to the preparation we know you have already started ;), here are the exercises for week 2. They are simple and effective routines for you to follow 3 or more times a week. You can see week 1 here.

Remember it is super important to set aside time for you every day. Even 15 minutes will help your mental and physical state of mind and you will be a happier person for it! Get your friends involved and book your sessions together and let’s have some fun!

Day 1 – frog jumps/mountain climbers/burpees

This week, the exercises can be made fun and work a lot of muscles in the one go. Make sure to go
at your own pace and choose from the three options, start with the one you are most comfortable
with.

Option A:

10 Frog Jumps / 20 Mountain Climbers / 10 Burpees

Option B:

15 Frog Jumps / 30 Mountain Climbers / 15 Burpees

Option C:

20 Frog Jumps / 40 Mountain Climbers / 20 Burpees

Frog Jumps

Version 1:

Stand up straight with feet shoulder width apart. Go down into a squat position as deep down as you can comfortably go and place your hands on the ground in between your feet. Stand back up pushing through your heels to stand up straight.

Version 2: Stand up straight with feet shoulder width apart. Go down into a squat position as deep down as you can go that feels comfortable and place your hands on the ground in between your feet. Now leap forward like a frog and land in a frog position with feet shoulder width apart like shown in the photo.

Mountain Climbers

Version 1:

Start in a push up position with your feet hip width apart, with your hands on the ground shoulder width apart. Make sure your body is straight and your core is tight. Bring your right knee up to your chest then bring your foot back to it’s original position. Do the same with your left side, bring your knee up to your chest.

Version 2:

Start in a push up position with your feet hip width apart, with your hands on the ground shoulder width apart. Again, make sure your body is straight and your core is tight. Pull your right knee into your chest then quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form. Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion.

Burpees

Version 1: (using a wall)

Stand up straight 30 cms away from the wall. Place your hands on the wall at shoulder height, shoulder width apart and step back so you are in an elevated push up position. Step your feet back in 30cm from the wall and lower your hands to your sides as you stand back up. Repeat.

Version 2:

Start in a stand up position, place your hands down on the floor in front of you, shoulder width apart and walk your feet back so you are in a push up position. Make sure your hands are shoulder width apart and they are directly under your shoulders. Keep your body as straight as possible.

Now walk your feet back up and take your hands off the ground so you are back in the stand up position. Repeat.

Version 3:

Start in a stand up position. Place your hands on the ground, shoulder width apart, in front of you and jump your feet back so your body is in a push up position.

Place your whole body on the ground, making sure your chest and thighs touch the ground. Push your body back up into the push up position.

Jump your feet forwards, with your hands still flat on the ground. Then bring your hands up off the ground and by your side while you jump up in the air and clap your hands above your head.

After you’ve completed your burpees and your blood is pumping, now is the best time to go for a 15 minute walk! Set your destination and time yourself.

And once you’re done, a 15 minutes walk with a smile on your face, will make you happy and feeling great!

Day 2 – bench dips / sit ups /  frog jumps

For the following routine, we want you to complete as many rounds as possible of the exercises below in the time frames outlined in the options below. We’ve given you a few different options to choose from and again, we want you to choose the option you’re most comfortable with and work your way up.

Option A:

5 minutes of 5 bench dips / 5 sit ups / 5 squat jumps

Option B:

7 minutes of 7 bench dips / 7 sit ups / 7 squat jumps

Option C:

10 minutes of 10 bench dips / 10 sit ups / 10 squat jumps

Bench dips

Version 1:

Sitting on the edge of a bench, grip the edge of your bench with your hands. Place your hands onto the edge of your bench, one hand on each side of your hips. Your palms should be down, fingertips pointing forward and towards the floor, and thumbs next to your hips. You knees should be bent in front of you at a 90 degree angle with your feet hip width apart and firmly flat on the ground. Hold your stomach tight and use your arms to push up and lift your bottom of the bench and forwards so your straight spine is against the bench vertically.

Slowly lower your body by bending your elbows and stop once your upper arms are parallel to the floor. You should have a right angle between your upper arms and the forearms. Push back up and repeat.

Please note: this exercise can be strenuous on your shoulder and if you have had any issues or have had any surgeries on your shoulder, please speak to a medical professional before completing these.

Version 2:

Sitting on the edge of a bench, grip the edge of your bench with your hands. Place your hands onto the edge of your bench, one hand on each side of your hips. Your palms should be down, fingertips pointing forward and towards the floor, and thumbs next to your hips. Walk your feet out so your legs are straight and place one heel on the ground, crossing the other foot on top.

Hold your stomach tight and use your arms to push up and lift your bottom of the bench and forwards so your straight spine is against the bench vertically.

Slowly lower your body by bending your elbows and stop once your upper arms are parallel to the floor. You should have a right angle between your upper arms and the forearms. Push back up and repeat.

Squat Jump

Make sure your feet are shoulder width apart. Start in a standing position and start to squat as if you have a seat underneath you. Push your bottom back and don’t let your knees come forward over your toes. Try to bring your bottom as close to the ground as possible. Very similar to a standard squat but with a jump  after the squat instead of the usual stand up motion.

If you can’t jump, a standard squat is an alternative. As you stand back up, push from your heels.

And after you’ve completed your minutes and your heart is pumping, remember that now is the best time for a quick 15 minute walk.

Day 3 – Walk or Run

Option A: 15 minutes

Option B: 20 minutes

Option C: 30 minutes

We encourage you to walk everyday but maybe you can work your way to walking longer or faster by this stage. Walking is a great way to get the blood pumping and get those happy chemicals flowing!

Let’s do this together! LETS GET READY FOR THE PARK.

More exercises coming next week.