Sometimes life gets in the way of our perfectly made plans. No matter how well organised we may be or how smooth our plans are going, something happens and takes us away from our goals. Whether it be work, domestic life, illness or bereavement, there’s just no way of avoiding this. When this happens, you may feel less motivated, committed and driven to continue with your goals. Don’t despair!
The next time you have a break in your fitness routine and lack the motivation to get started again, just remember why you started in the first place. Remember the goals you set, the changes that began to happen and how great it made you feel. Why not gather the support of friends and family to help you get back on track. Rather than jumping back into your fitness routine with intense full on workouts, take smaller gradual steps.
To keep you motivated, here are a few exercises you can do in the comfort of your own home. These exercises help strengthen your legs, glutes, upper body and core, with cardio benefits.N.B These exercises can be adapted for a lower intensity by taking the jumping out of it. if you have lower back or knee problems, please speak with your doctor before attempting any of these exercises.
Complete three to four sets of each with 10-12 repetitions.
💪🏾Knee Tucks – Stand with feet hip width apart and knees bent. Jump up and pull knees toward the chest. Land both feet together softly and with knees bent.
💪🏾 Static Squats – Sit with your back flat against a sturdy surface in a squat position, with feet shoulder width apart. To add resistance, hold some weights in your hands, (anything from 2-5 kilos) not resting on your chest or thighs.
💪🏾 Burpee Squats – Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. Jump back to start position.
💪🏾 Push Ups – Begin with your chest and stomach flat on the floor. Exhale as you push from your hands and toes, bringing your torso, chest, and thighs off the ground. Pause for a second in a plank position, with core engaged. Inhale as you slowly lower back to your starting position.
💪🏾 Plank Toe Touches – Start in a high plank position. Push your hips up high. Keep your legs straight. Take your right hand and reach for your left toe. Return to the high plank position. Take your left hand and reach for your right toe. Repeat.
Train hard, but smart!!