Fitness & workouts

Love your body fitness plans - part one

Love your body fitness plan - part one

 

Want some simple fun exercises you can do at home in just 10 minutes? Exercises that will help tone and shape your body AND earn you some FitPoints®? Thought so. Grab your trainers and say hello to our fitness expert Jennie Gadsby’s new Energise Workout!

Online fitness video
Want to do the workout with Jennie? Click here to see Jennie’s ‘Energise Workout’.

Let's get started!

  • Work at a level that’s comfortable for you. 
  • Do all five exercises one after the other, then repeat the whole circuit. This will give you 10 minutes of super-effective activity in total.
  • Try to do this at least twice each week.

BEGINNER LEVEL – Do each exercise for 40 seconds then rest for 20 seconds
INTERMEDIATE LEVEL – Work for 45 seconds then rest for 15 seconds
ADVANCED LEVEL – Work for 50 seconds then rest for 10 seconds

To warm up
Gradually increase your heart rate and get the blood pumping by walking or jogging on the spot of 2 minutes. Next, prepare your muscles by stretching in different directions: over your head, out to the side and down to the floor.

 

1. Explodes
With legs wide, bend your knees and reach down as low as you can without folding over fully at the waist. Hold at the bottom before jumping up as high as you can.
2. Air kicks
Raise your right knee to hip height, lower it. Repeat with your left knee. Kick upwards and forwards with your right knee. Repeat on the other side. Step it up by adding a bounce or kicking with more force – think Sporty Spice! 
3. Side punches
Reach your right hand across your body and punch out to the side while stepping your right leg back. Repeat on the left. 
4. Pendulum legs
Stand straight and tall and put your hands on your hips. Swing your right leg straight out to the side and up as high as you can, then return to the centre. Repeat with your left leg. On the third repetition, try to get your leg higher or hold it stretched out for a second longer. 
5. Run and drop
Run on the spot for 5 seconds, then, as quickly as you can, drop your body to the floor in a press-up position and jump back up. Too much? That’s okay. Simply walk on the spot, touch your hands down to the floor and spring back up to standing.

 

Jennie's tip
Ensure you stay hydrated: for every 20 minutes of activity, aim to drink an extra 500ml of water.

To cool down
Gently return your heart rate to normal by walking briskly on the spot for 1-2 minutes, gradually reducing your pace. To reduce any soreness the next day, you need to stretch out all the muscles you worked, holding each stretch for at least 10 seconds.

For Love Your Body Fitness Plans - Part Two - click here