Working out at home

Monday 9th October 2017 - Siobhan Byrne , Irish Independent

Hopefully everyone is starting to settle back into a routine after the summer holidays. For some this will be easier than others but, remember, structure and a little discipline can go a long way to making life easier.

This week will see our final home workout before we move on to gym workouts over the next fortnight.

One of the biggest struggles as a busy parent is making the time to work out, especially with everyday concerns such as household chores, looking after the kids and going out to work. Whatever your situation, we can all make the same excuses.

The one thing I have learned is that sometimes we have to put ourselves first - our health truly is our wealth. As the saying goes, take time for fitness now or make time for sickness later. When I train and eat healthily, and am organised with both of these, I feel in control of every other aspect of my life. I feel energised and definitely am a better mam, wife and businesswoman as a result. I hope to show you that making a small effort for yourself in your own fitness and healthy eating can make such a massive difference to your overall life, health and wellbeing.

My first tip if you are working out at home is to rise early. Getting up and into your fitness routine 30 minutes before the rest of the household wakes up can avoid distractions. It means you can get 20 minutes of exercise in, and a healthy breakfast, before the competing demands of your family.

This way you are not procrastinating, and training is not hanging over your head for the entire day.

Rising early for training can also be helpful in keeping you on track with a healthy diet, as you'll feel ready for a proper breakfast instead of grabbing a rushed, sweet treat. Try a nutritious egg for breakfast to help fill you after exercise - protein its great for making you feel full and satisfied. An egg dish is as quick to prepare as a slice of toast but is more nutritious. Don't forget to add a small amount of healthy fats like avocado, and a small amount of carbs too to make it a balanced meal.

Getting back into a routine: Part 2 of 4

Side lunge chop

1/ Start by standing in an upright position with your arms raised overhead, hands clasped.

2/ Take a step to one side, leaning forward and lowering your torso slightly forward, bringing your arms down to the side of the knee like a chop. Push off the outside foot to return to start position. Repeat on opposite side, alternating each side.

Cross over push-up

1/ Support your body on your toes and hands with elbows bent and chest nearly touching the floor.

2/ Push up to a straight arm position.

3/ Move one hand across the other, crossing at the wrists. Move the other hand out and away, opening your hands again to shoulder-width apart. Lower your chest towards the floor, bending at the elbows. For a simpler option, complete the exercise on your knees.

Prisoner squats

1/ Start by standing with your feet slightly wider than shoulder-width apart and lock your fingers behind your head.

2/ Bend at the hips and knees to lower your body until your thighs are parallel to the floor, then simply push back up to the starting position and repeat.

Squat jumps

1/ Start with your feet shoulder-width apart and your hands by your side.

2/ Squat down towards the ground, pushing your hips back, ensuring your knees don't go beyond your shoelaces.

3/ Jump up in the air and land back into squat position and repeat.

V uP

1/ Start by leaning back, balancing on your hands in a sitting position with your knees bent and your feet flat slightly off the ground.

2/ Then simply lift your upper body towards the knees and raise your knees to your chest at the same time, coming into a V position. Return to start position, then repeat.

Flutter kicks

1/ Start on your back with legs straight out in front, slightly off the floor and your arms by your sides.

2/ Raise one leg straight up a few inches from floor level, then raise opposite leg and continue raising your legs in scissor-like motion.

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