Page 20 - Dainfern Precinct Living Issue 1_2023

Health & Wellness

KEEP IN SHAPE,

ALL YEAR ROUND!
An easy beginners exercise guide to do at home

BY ELEANOR MULLER

ife is very busy, and we don’t all have time to get to the gym and train. Here is a simple home-
Lbased, full body workout designed to be quick and easy to tone and strengthen the important
muscles we need to do everyday tasks and get the heart pumping! It will get your summer body
ready and is even easy enough for beginners to do safely.

CIRCUIT 1: 12 MINUTE EMOM
EMOM stands for every minute on the Hip lift: Lie on your back with
minute. both feet planted on the ground
and lift your pelvis off the floor,
- Start a timer for 12 minutes. then lower it back down again.
- At the start of every minute, you will
do ten hip lifts.
- For the remainder of the minute,
you will hold a full plank on your
hands.
- When minute 2 starts, stop holding
your plank and do ten hip lifts
again.
For example:
Minute 1: ten hip lifts
Remainder of minute: hold a full plank
Minute 2: ten hip lifts
Remainder of minute: hold a full plank

CIRCUIT 2: 12 MINUTE HIIT
CIRCUIT Full plank: Begin by kneeling on all fours with your
HIIT stands for high intensity interval hands directly under your shoulders. Raise your
training. body off the floor, lengthening your legs behind
you. Hold your body tight for 40 seconds.
- 40 seconds of work and 20 seconds
of rest.

- Set your timer for 12 minutes.
- At the start of minute 1, start doing
exercise one for 40 seconds and
then rest for 20 seconds.
- At the start of minute 2, do exercise
two for 40 seconds and then rest for
20 seconds.
- Repeat until all four exercises are
completed, which will take you four
minutes

- Repeat for three sets.
16 DPL issue 9 2022
18 DPL issue 1 2023