Fitness Equipment Free!
With the weather warming and the festive season almost upon us, most of us will have thought, at some time or other, that its time to get back into shape, and the truth is it is. There’s never been a better time than right now. It’s time to make a healthy lifestyle change, time to get your body moving, and time to put your wellbeing first… We all start with good intentions but the problem for most is “where do I begin?” That’s where I come in. My name is Sammy Knaggs (owner of Core Central Pilates, Yoga & fitness Studio in Nelson Bay) and I am going to help you not only to begin, but to maintain & excel throughout your journey to better health & wellbeing. Join me each edition of What’s On for a new fitness program & healthy lifestyle tips. You’ll learn varying techniques & styles ranging from Yoga to Boxing, Meditation to Bootcamp and discover a whole new way of life. Over the next few editions I’ll help you get back to better health through exercise programs and mindful techniques for mental & physical wellbeing.
Lack of time & feeling selfish to take time out of a busy day, whether it be family, work commitments or both, are huge reasons people put their wellbeing on the back burner. But have you ever thought about it like this? If you don’t take the time now to look after yourself, you wont be able to help anyone else later. I love the airplane analogy, in the event of an emergency you’re required to fit your air mask first before helping others, it’s your responsibility, you’re no good to anyone if you try to help others and pass out due to lack of oxygen because you thought you were being selfless. Your health & wellbeing is the same. With family to care for, work commitments and bills to pay, none of us can really afford not to put our own health as our number one priority. Your health is your responsibility.
Second, the answer is usually cost, I respond with, “how can you afford not to?” Good health can be free, this program is completely that, free. You’ll not need any equipment, it only requires a small amount of floor space and you’ll get results from a simple 30-40 minute program.
Sammy’s 10 Favourite Body Weight Exercises
Use a clock or timer set to 45 seconds work / 15 seconds rest. Repeat 2-4 Rounds. 2-5 x per week
TIP: Download a FREE timer app on your smart phone. We used IntervalTimer.
Step-Ups
Low Impact Walking / High Impact Running
Using a Step or stair step or run up and down repeatedly
keep knees soft and align knees towards the last two toes
2. Hover
Kneeling or on toes
keep hips inline with shoulders
shoulder must be slightly forward of elbows
3. Push-Ups
Kneeling or Toes
hands chest to shoulder width apart
elbows bent at 45’ from the body (halfway between triceps push up & straight out in line with your shoulders)
4. Lunges
keep the front knee over the ankle not toes
keep back legs heel up off the floor
even body weight in both legs
option to stand on the spot alternating legs or travelling
5. Burpee
Low Impact Option - Plank to Squat
bend down and walk hands out to a plank (push up position)
walk hands back in & roll up to standing
squat, keeping chest up and tipping hips backwards
Burpees - High Impact
repeat above jumping the feet out into the plank
stand and jump up tucking the knees under the chest
6. Sumo Squat Pulse
small pulses in a wide sumo squat position
knees lined up over last 2 toes, legs & feet slightly turned out
7. Tricep Dips or Push Ups
use Step, stair from the beginning or park bench
elbows point straight back behind you
bend elbow keeping shoulders drawn down
keep your bottom floating until rest
8. Criss Cross (aka Bicycle)
Abdominal curl taking opposite rib to hip bone
keep spine and tail bone imprinting towards the ground
9. Flutter Kick
alternate lifting opposite arm and leg
engage the core abdominals to stop any rocking or moving in the torso
10. Frog Jumps
High Impact
jump into low squat reaching finger tips to the floor
jump up moving forwards and repeat
Low Impact Option
repeat without jumping & stepping forwards each repetition
Stretch & Cool Down!
If you want more workout tips & couching just like this why not join our professional Personal Trainers for a One-on-One session or join our group Bootcamp sessions!
This article is courtesy of Sammy Knaggs, Owner of Core Central.
