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Get fit at home-Guest blog

Get fit at home-Guest blog

May 14, 2020

Ashley, better known as @theexploremoremum, is a personal trainer who has been designing the ultimate home workouts for us while we're all spending more time at home. In this guest blog, Ashley lays out a simple fitness routine that will leave you feeling fantastic- she's included tutorial videos, and notes at the end if you're stuck on any of the exercises. Our next guest blog will be released Thursday, 21st May.
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Do you feel you need a dose of motivation as much as I do?
We can all be feeling a little discombobulated from spending significantly more time in the house. I have the key to unlock the secrets to moving our bodies in small spaces and get those endorphins rocketing through our veins. I have devised a little pick-me up that will get you sweating and feeling pumped post workout.
This full body session is designed to be repeated at least twice. Ensure you have a mat, a timer, water, an Essence of Harris candle, or diffuser nearby to keep you stimulated and a “I can, I will” attitude to see you through.
You’re welcome to add resistance weight by using bands or weights where you feel appropriate. Remember to only participate in any type of physical activity if you are in good health or have been recently cleared by your GP to return to fitness.
So, let’s get started! Please warm up before you begin, this can be a brisk 10-minute walk around the house/ garden or 5 min jumping jacks/jumping on the spot.
 
Minimum Two Rounds of:
Superset 1:
Prisoner Squat – x20 Reps
Reverse Lunge – x15 Reps each leg.
30-40s Break
 
Superset 2 :
X-Jumps – x20 Reps
Squat Hold – 45s - 1 Minute max. 
 
30-40s Break.
 
Giant set:
Push ups – x10 Reps
Commandos -x24 Reps.
Shoulder Taps – x20 Reps

30s – 40s Break.
 
Giant set:
Ab bikes – x40 reps
Jacknives – x20 Reps
Starfish – x20 Reps

 

I really hope you enjoy this workout! If you have any questions on how to beat the boredom at home and to reignite your energy, contact me either through my website or through my Instagram page. I have a full week’s free trial of the Fiercely Fit at home workout program to get you from kinda fit to superhuman fit within 12 weeks. Receive round the clock support and lots of freebies along the way, not to mention the weekly challenges and its all through an app. To get your free week, use the code FIERCELYFIT, you will then automatically be signed up to the 12 weeks thereafter, so if you feel it’s not for you, you can cancel at any point.
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Note! If you are unsure how to work through the exercises, see a list of exercise teaching points that will guide you though each exercise properly.
Prisoner Squat: 
Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.
Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Straighten back up and repeat.
 
Reverse Lunge:
While maintaining an upright position with the torso, take a slow step backwards (landing toe-heel). Bend both knees and descend until the front thigh is parallel to the floor. Push up and forward, and back to the starting position. Repeat, this time leading with the opposite leg.
 
X-Jumps: 
Stand wider than shoulder-width apart. Bend your knees until your quads are parallel with the floor and touch your left foot with your right hand. Then propel your body up in the air
Land back into a squat and repeat on the other side. That's 1 rep. Keep alternating. 
 
Squat Hold:
 Set your feet shoulder-width apart, toes slightly turned out. 
Slowly bend at the knees and drop your hips to lower your body.
At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent. 
 
Push up: 
Begin in prone position on the floor with your arms slightly wider than shoulder width.
Arms should be directly under the shoulder with soft elbows.
Body in neutral position with even balance throughout both hands and toes. 
 
Commando:
Begin in a plank position on your forearms. Push up on your left side so your arm is straight, and then follow with your right arm so you are now on both hands. Always maintain a flat back.
Come down onto your left forearm, then your right, returning to plank.
 
Shoulder Taps:
Start in a plank position, with your wrists under your shoulders and your feet hip width apart.
Touch your left shoulder with your right hand and return to plank position.
Touch your right shoulder with your left hand and continue alternating sides until the set is complete
 
Ab Bikes:
Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground but be sure not to pull on your neck.
  
Jacknives: 
Lay down on your back on a flat bench with your legs hanging off one end.
Extend your arms out above your head and straighten your legs.
In one motion, while keeping your hands and feet together, raise your legs and bring your arms forward as if you were trying to touch them together.
 
Starfish : 
Lay flat on the ground with legs and arms spread out, shaped as a starfish.
Lift right leg into the air and position foot about the hip
At the same time, raise your left hand to meet the right leg above the hip.
Ensure your torso has left the ground and you are facing upwards.
Do not curve the spine
Repeat with opposite for as many reps are required.


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