Jump into January Days 22 to 28

CONGRATULATIONS!

You’ve made it to Week 4! You should be feeling stronger, more energised and very proud of yourself for keeping going.

So here’s a round-up of Week 3:

  • Straight Arm Plank
  • Heel Touches
  • Press-Ups
  • Bicycle Crunches
  • Squats
  • Flutter Kicks
  • Bird Dog

As with Weeks 1 and 2, combining these will give you a good overall workout. Try Heel Touches, Bicycle Crunches and Flutter Kicks to really tone your abs. Or pair Squats and Bird Dog to work the legs, glutes and help strengthen the back.

Add in more time or reps to really see progress. Combine them all together, and you’re really going to work it!

Here are your Week 4 exercises….

Day 22 – Side Lunges

Side Lunges1. Stand up straight with feet together

2. Take a wide step to the side, bending the leg you stepped on, sit back into your hips. Keep your “standing” leg straight, both feet facing forward

3. Keep your head up, facing forwards throughout

4. Pushing back off your bent leg, stand up straight again

5. Repeat on the other side

6. Continue this until you’ve completed 10 reps on each side

7. Your knee should not go beyond your toes as you bend to the side. If it does, sit back further into the lunge

Side Lunges8. Try to get as low as you can each time – don’t just step out to the side!

9. Keep your abdominals tight to strengthen your core

10. See the video demo for more info

11. Don’t forget to wear appropriate clothing and footwear!

Day 23 – V-sits

V Sits1. You’ll need the mat and timer for this one. Set it to 40 seconds (or more, if you’re feeling energetic!)

2. Sit on the floor, legs stretched out in front of you

3. Lean back about 45 degrees, resting on your hands and keep the head up

4. Bring your knees up to your chest then straighten your legs out again

5. Keep your feet off the floor throughout

V-Sits6. Continue this for the time set (minimum of 40 seconds)

7. Try to get as many reps in as you can – the harder you work the better the results!

8. If you can’t keep your feet up, it’s OK to put them on the ground, but keep it controlled

9. Breathe deeply throughout!

10. Remember to wear suitable clothing

11. Check out the video demo if you need it

Day 24 – Plank Step Ups

Plank Step Ups1. You’ll need the mat and timer for this one. Set it to 30 seconds (or more, if you’re feeling powerful today!)

2. Start in the low plank position, resting on your forearms

3. Raise yourself up on your right arm then the left (so you’re in the straight-arm plank)

4. Lower down onto the right arm then the left (you’re now back in the original plank position)

5. Repeat but starting with the left arm

Plank Step Ups6. Continue this for a minimum of 30 seconds

7. Try to keep your back straight throughout and don’t let the hips drop

8. Use the time wisely – go at a pace that gets the best results for YOU!

9. Watch the video demo here

10. Don’t forget to wear appropriate clothing and footwear!

Day 25 – Squat Jumps

Squat Jumps

1. Start by standing with feet together

2. Go into a squat (see Day 19 if you need a reminder).

3. Rather than stand up out of the squat, power up the legs and launch into a jump (use your arms for momentum)

4. As you land, go back down into the squat, keeping all the weight through the heels

5. Repeat for a minimum of 10 reps

6. Sit back into your hips in the squat, don’t just bend the knees

7. Really power out of the squat, don’t just stand up

Squat Jumps8. Make sure your landing is light and controlled. Bending the knees as you land protects your joints but also helps you naturally back to the squat position

9. See the video demo if you need more help

10. Don’t forget to wear appropriate clothing and footwear!

Day 26 – Curtsy Lunges

Curtsy Lunges1. Stand up straight with feet together

2. Take a wide step to the side with your right foot

3. Cross your left foot behind you and bend the knees – just as if you’re curtsying!

4. Keep the body facing forwards and the head up

5. Stand back up straight and repeat on the other side

6. Complete 15 reps on each side

7. Try to sit as low as you can in the lunge – sit your hip out to the side to really work those outer glutes

Curtsy Lunges8. Aim to get your back knee to the floor (or as close as you can)

9. Keep your core tight and your chest pointing forwards at all times. Look straight ahead!

10. See the video demo for further help

Day 27 – Hip Lift

Hip Lifts1. You’ll need your mat / towel for this one

2. Lie on the floor on your back with your arms by your sides

3. Raise your legs to 90 degrees, trying not to bend the knees

4. Tighten your core and raise your hips off the floor, pushing your feet straight up towards the ceiling

5. Gently lower back to the floor

6. Repeat this for a minimum of 10 reps

Hip Lifts7. This should only be a small movement – don’t try to lift your whole back off the floor

8. Use the time wisely – go at a pace that gets the best results for YOU!

9. Watch the video demo here

Day 28 – Hot Hands

Hot Hands1. You’ll need your mat / towel

2. Start in the straight-arm plank position (see Day 15 if you need a reminder) but widen the feet to reduce hip rotation

3. Lift one hand off the floor to tap the opposite shoulder

4. Return your hand to the floor and repeat with the other hand

5. Continue with 10 reps on each side

Hot Hands6. Keep your back straight, don’t let the hips drop or raise

7. Keep your abdominal muscles tight, engaging the core, to maintain your position

8. Don’t twist the body when lifting the hands – the only thing that should move is your arm!

9. See the video guide for more info

10. Don’t forget to wear appropriate clothing and footwear!

Well done! That’s Week 4 complete.

Remember, you can put these together in any order, pair them up to work a particular body area or do them all for a full-body workout. You get out what you put in, so increase your time or your reps each time if you want to see progress.

We’re almost done with our Jump into January challenge so make sure you make the most of it and really work hard!

See you soon for the final 3 days!