We love Christmas. It’s a great opportunity to reset your mind and relax your body. But there comes a point where the lethargy all gets a bit much.
You might have over-indulged with the food, you might be feeling stiff from hours on the sofa, you might simply be getting a bit sick of your family.
Whatever your reason, if you’ve rediscovered the urge to move your body and get your heart rate up – this is the perfect full-body workout to kick start your new fitness goals.
Created by Ashley Joi, a resident trainer for Centr, Chris Hemsworth’s health and fitness app – this workout is all about intensity and explosive movements. Let’s see if you can remember how to run around:
Complete each move for 40 seconds with a 20 second rest. Do three rounds in total, with a 30-second breather after each round.
Overhead kettlebell swing
Hold a kettlebell handle loosely in both hands, locking down shoulders and bracing your core.
Drive your hips back keeping knees soft, allowing the kettlebell to swing back between your legs while keeping it as close to your butt as possible.
Drive the hips back forward just until you can get a good glute squeeze, allowing the kettlebell to swing upward and above your head, locking out your arms, shoulders down away from your ears at the top.
Don’t arch your back or shrug your shoulders; it’s all in the hips.
Push-up with DB pull through
With a dumbbell placed just outside one of your hands, get into a high plank position, hands directly below your shoulders, core braced, glutes activated, and on either your knees or toes.
Begin lowering your chest into a push-up,dropping elbows back 45 degrees, keeping shoulders down away from your ears.
Grip the floor and press back up driving through your palms.
Once back in the high plank position, use the arm further from the dumbbell to drag it over to the same side and leave it just outside the hand. Repeat for the opposite side.
Assume a high plank position, hands below shoulders, core braced, glutes on, balancing on toes.
Keeping the core engaged, jump one foot towards the hand on the same side of your body, allowing your hips to dip slightly. Pause, then return to the starting position, this time jumping the other foot forward.
Continue to alternate for reps. Don’t forget that little jump, that’s the plyo move that spikes the burn.
Cross body plank
Start in a high plank position, hands below shoulders, shoulders down away from your ears, glutes and core switched on.
Pick up one hand, and keeping back and legs straight, reach back, folding from hips, rotating from waist, attempting to tap the opposite foot.
Return to high plank and the alternate move with your other arm and foot.
Inchworm with tuck jump
With your feet hip-width apart, keeping legs and back straight straight, bend from the hips and walk hands out into a high plank position.
Lock shoulders back and down, keeping legs and back straight, then walk your hands back as far as you can toward your feet before rolling back up into the standing position.
Explode up vertically, pushing the floor away from you tucking knees up to chest as you leap. That’s one rep.
Sumo squat with DB curl
Stand in a sumo stance, feet wider than hip-width apart, toes turned out, holding dumbbells between knees, palms facing out.
Squat down until thighs are parallel to floor.
Push the floor away with your feet and as you come up curls the weights up, rotating palms up, elbows pinned by side until your biceps are at peak contraction and squeeze.
Return and repeat those reps with great form.
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