Christmas is a time for calorific food and booze, and with all that festive merriment there’s never a shortage of excuses to skip the gym.

So how are you meant to stay in shape and fit into that sparky party dress with all this temptation?

Personal trainer Ashley Joi has come up with a simple workout plan you can do at home which will help you look your best this festive series.

She’s designed her programme to empower women and men, hoping this will push them to get the best results.

Ashley, who works for Chris Hemsworth’s personalised digital health and fitness program Centr, told Mirror Online: “Full body workouts are great. This workout has three elements that will get you burning calories, raising your endurance and building strength and muscle.

“I don’t set a number of reps, I give you a 40 second time frame so you can do the exercises at your own pace, and maybe even try to push each round a little harder.

“Sometimes people don’t have heavy weights at home, so upping the intensity is a great way to push a workout to the next level.

“Each exercise engages a different muscle group, or makes your muscles perform differently, because it’s to keep those muscles surprised and engaged.

Give this workout a try and you will see how strong you are. You’ll discover the areas you can improve in and be proud of finishing a workout that puts demands on different aspects of your physical fitness.

“I believe it’s important to know where we are strong and where we’re a little weaker – getting to know your body is a step closer to overall confidence.

“Pretty soon those weak areas will become stronger and onto the next challenge.”

Ashley’s home work out  

40/20 = 40 seconds on, 20 seconds off.

Do three rounds, 30 seconds rest after each round.

Overhead kettlebell swing

Work the booty and shoulders while building up a sweat. Hold a kettlebell handle loosely in both hands, locking down shoulders and bracing your core.

Overhead kettlebell swing

Drive your hips back, keeping knees soft, allowing the kettlebell to swing back between your legs while keeping it as close to your butt as possible.

Drive the hips back forward just until you can get a good glute squeeze, allowing the kettlebell to swing upward and above your head, locking out your arms, with shoulders down away from your ears at the top.

Don’t arch your back or shrug your shoulders; it’s all in the hips.

Push-up with dumbbell pull through

Tone your arms and abs.

With a dumbbell placed just outside one of your hands, get into a high plank position, hands directly below your shoulders, core braced, glutes activated, and on either your knees or toes.

The perfect move to tone up your arms and abs

Begin lowering your chest into a push-up,dropping elbows back 45 degrees, keeping shoulders down away from your ears.

Grip the floor and press back up driving through your palms.

Once back in the high plank position, use the arm further from the dumbbell to drag it over to the same side and leave it just outside the hand. Repeat for the opposite side.

Plyo spider: 40/20

Move those hips and bump your heart rate.

Assume a high plank position, hands below shoulders, core braced, glutes on, balancing on toes.

Plyo Spider

Keeping the core engaged, jump one foot towards the hand on the same side of your body, allowing your hips to dip slightly.

Pause, then return to the starting position, this time jumping the other foot forward.

Continue to alternate for reps. Don’t forget that little jump, that’s the plyo move that spikes the burn.

Crossbody plank

Time to condition your core. Start in a high plank position, hands below shoulders, shoulders down away from your ears, glutes and core switched on.

Pick up one hand, and keeping back and legs straight, reach back, folding from hips, rotating from waist, attempting to tap the opposite foot.

Crossbody Plank

Return to high plank and the alternate move with your other arm and foot.   

Inchworm with tuck jump

Blitz the backs of those thighs! With feet hip-width apart, keeping legs and back straight straight, bend from the hips and walk hands out into a high plank position.

Inchworm with Tuck Jump

Lock shoulders back and down, keeping legs and back straight, then walk your hands back as far as you can toward your feet before rolling back up into the standing position.

Explode up vertically, pushing the floor away from you and tucking knees up to chest as you leap. That’s one rep.

Sumo squat with dumbbell curl

Get booty gains while firing your guns at the same time. Stand in a sumo stance, feet wider than hip-width apart, toes turned out, holding dumbbells between knees, palms facing out.

Sumo Squat with Dumbbell Curl

Squat down until thighs are parallel to floor.

Push the floor away with your feet and as you come up, curl the weights up, rotating your palms up, elbows pinned by side until your biceps are at peak contraction and squeeze. Return and repeat those reps with great form.

To learn more about Ashley’s programme visit centr.com.





Source link