Jump into January – Days 8 – 14

Jump into January

CONGRATULATIONS!

You’ve made it into Week 2! I hope you’re feeling the benefit and have really pushed yourself during Week 1 to get the most out of the exercises.

So here’s a round-up of Week 1:

  • Star jumps
  • Donkey kicks
  • Crunches
  • Lying side leg raises
  • Arm circles
  • Plank
  • High knees

These little exercises are great on their own (providing you’re really working it!). But mix them up and you will really feel the benefit. Try Donkey Kicks with Lying Leg Raises to tone those thighs. Or follow Crunches with the Plank to sculpt your abs and build great core strength (essential for many of the exercises AND help develop good posture and balance).

Or, if you’re feeling really dynamic, why not try combining all of them into a really effective full-body workout? Increase your reps or your time to make sure you progress.

So let’s move straight into Week 2 with a nice “easy” one (well, it’s straightforward at least!)…

Day 8 – Wall Sit

Jump into January

1. You’ll need a timer (and a wall) for this one. Set it to 30 seconds (or go for longer, if you’re feeling powerful!)

2. Lean your back against the wall and slide down until your knees are bent at 90 degrees and your feet are flat on the floor

3. Keep your back in contact with the wall throughout…don’t be tempted to round the back or hunch the shoulders!

4. Pull in your lower abdominals – this will help to maintain contact with the wall AND strengthen your core at the same time

5. Try to hold this pose for as long as you can but AT LEAST 30 seconds, to really work the hamstrings, quads, lower back and core

6. And don’t forget to breathe deeply throughout!

 

Day 9 – Russian Twist

1. You’ll need a mat or a towel for the floor for this oneJump into January

2. Start by sitting on the floor with knees slightly bent

3. Lean back about 45 degrees, keeping your hands in front of you

4. Raise your feet a few inches off the ground

5. Twist from side to side, tapping the floor each time

6. Engage your core muscles to help maintain your balance and posture

Jump into January7. NB. If you can’t keep your feet raised throughout, it’s OK to rest them on the floor

8. Count 20 taps on each side (or more if you want to really work it)

9. See the video guide for a quick demo if you need it

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

Day 10 – Lunges

Jump into January1. Start by standing with feet together

2. Step out with the left foot and plant it firmly, flat on the floor in front of you

3. Bend the back leg and try to get the knee as close to the floor as possible

4. Push back into an upright position, bringing the feet together

5. Repeat with the right leg forwards

6. Complete 10 repetitions for each leg, alternating sides

Jump into January7. Make sure the front knee does not extend beyond the toes

8. Keep the back straight and the core locked to maintain balance and posture

9. See the video guide for a quick demo, if you need it

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

 

Day 11. Tricep Dips

Jump into January1. You’ll need a chair for this one, ideally with a flat seat

2. Start by sitting on the chair, both hands resting on the chair beside you

3. Walk forwards slightly to lower your bottom off the seat and stretch out your legs in front of you, supporting your bodyweight with your arms

4. With fingers pointing forwards and keeping your arms close to your body, gently bend at the elbow and lower yourself down, as far as you can

Jump into January5. Straighten your arms to raise your body up again

6. Continue this for 20 reps

7. Try to keep your body in a straight line, but if you need to you can bend your legs slightly and bring your feet closer to the chair

8. See the video guide for a quick demo

Day 12 – Knee-up (Reverse) Crunches

Jump into January1. You’ll need a mat or a towel for this one

2. Start by lying on your back, with your feet on the floor, knees bent and arms by your sides

3. To begin, breathe out (try to expel all the air from your lungs, use your abdominals to push the air out!)

4. Engage your lower abdominal muscles and raise your knees up towards your chest

5. Breathing in, slowly lower your knees

Jump into January6. Repeat this for 20 reps

7. Try to keep your feet off the floor throughout, but if you need to you can put your feet down between reps

8. Keep the movement controlled and smooth throughout – this will really work the lower abdominal muscles

9. See the video guide for a short demo

Day 13 – Mountain Climbers

Jump into January Mountain Climbers

1. You’ll need a mat or towel and your timer for this one. Set it to 20 seconds (or more, if you’re feeling energetic!)

2. Start on all fours, then lift up your body so your legs are straight out behind you

3. Your shoulders should be over your wrists – be sure to keep them in this position throughout

4. Bring one knee up towards your chin, return to its starting position and repeat with the other knee

5. Pick up the pace so you’re “running” on the spot (ie. one foot is off the ground at all times)

Jump into January Mountain Climbers6. Continue this for at least 20 seconds

7. Use the time wisely – go at a pace that gets the best results for YOU! If you struggle to keep up a fast pace, simply slow it down

8. Be sure to maintain the correct shoulder position over the wrists and BREATHE!

9. See the video guide for a quick demo

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

Day 14 – Glute Bridge

Jump into January Glute Bridge1. You’ll need a mat or towel and a timer for this one. Set it to 30 seconds (or more, if you’re feeling energetic!)

2. Start by lying on your back, knees bent to about 90 degrees, arms by your side

3. Clench your butt muscles and lift your hips off the floor

4. Hold for a second and the lower your hips but don’t go all the way to the floor

5. Continue this for 30 seconds. If you’re not feeling it after 30 seconds, keep going!

Jump into January GLute Bridge6. If you’re feeling it in your lower back, you’re not using your glutes to lift your hips

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

8. See the video guide for a quick demo

 

 

Well done! That’s Week 2 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.

See you in Week 3!