Diet & Fitness 

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Burn off Christmas calories

This is a no-excuses workout: whether you're away from home, have yet to join the gym or haven't got any equipment with you, you can do it with only a stout pair of trainers

Combining strength work using the major muscle groups sandwiched between two aerobic exercises - this is great for raising the metabolism, burning calories and toning those muscles after too much eating and television watching.

Not intimidating, with no scary high-intensity work, it's just right for those who haven't exercised for a couple of months to ease back into it.

1. Power Walking
Time 15:00

Description : Increase your fitness and burn tons of calories with this fast paced walking exercise.
Tip: Pumping your arms will increase the pace of your power walk and help you burn more calories.
Starting Position: Start with walking for a few minutes to warm-up.
Movement : Gradually increase the pace of the walk over the next few minutes.
Key Point : Both feet should be in contact with the ground at all times, otherwise you are running.
Caution: Use level ground to begin with to avoid injuries.

2. Bodyweight Squat
Reps 12

Description : Target your legs, glutes, and torso with the squat. This bodyweight squat is an excellent introduction to the total-body benefits of the squat.
Tips

When lowering, think of sitting back into a chair. This will help you keep your knees behind your toes and your heels in contact with the ground.

Place your arms out in front of you as you squat to help maintain your balance.

Starting Position: Stand with your feet shoulder width apart, and point your toes either straight ahead or slightly out to the side.

Keep your torso upright, knees slightly bent.

Movement

Slowly sit back and drop down by bending your knees and hips.

Lower until your thighs are parallel to the ground, or to a level that is comfortable for you.

Return to your starting position.

Key Points

Keep your chest up and your knees behind your toes throughout the exercise.

Always squat in a slow and controlled manner.

Keep your heels in contact with the ground throughout the movement. If they lift up as you squat, you may lack flexibility in your calf muscles, or you may need to further emphasize sitting back versus dropping down.

Caution: Maintain a normal curve in your lower spine as you squat.

3. Bodyweight Walking Lunge
Reps 12

Description: Strengthen and define your thighs and glutes with the walking lunge.
Tip: Begin with relatively small steps forward. The lunge develops flexibility as well as strength. Stretching too much too soon may result in very sore legs!
Starting Position

Stand with your feet about hip width apart.

Keep your head level and chest up.

Movement

Take a 3-4 ft. step forward with your right leg and lift up onto the ball of the foot of your left leg.

Drop your hips straight down and lower your body until your front thigh is parallel to the ground.

Press your body up and take another large step forward with the other leg, keeping the motion smooth and continuous.

Count one repetition after each leg has stepped forward.

Key Points

Lunge smoothly, controlling the movement with your leg muscles.

Step forward and lower the body straight down. The knee of your front leg should be directly over your ankle.

Take 2-3 seconds to descend, and 1-2 seconds to press up.

Cautions

Avoid knocking your kneecap into the ground.

Do not allow your front knee to travel past your front toe.

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