This morning, T requested that we do some exercises. No, I don’t know where she got that from either. I can only assume she means the excellent 7 Minute Workout Challenge app which I haven’t been using for a few months now. Oops. Need to get back on that. Anyway, we opened the app and she gave it her best shot. Here’s how it went.
1. Let’s begin with a Jumping Jack. To get maximum benefit from this exercise, you must flap you arms as fast as you possibly can. Imagine a duck trying to take off from the surface of a pond. Something like that. Whilst flapping, bend your knees. Get low and really summon up all your strength. And then, hard as you can, push with your legs and jump high into the air. The key here is not how many jumps you achieve, but how high you jump. It is OK if it takes you a while to build up to a jump.
2. Next, we move on to the Wall Sit. Sit down on the floor. After all that jumping, it is good to allow yourself time to recover. Take a moment to play with one of your favourite toys, or relax with CBeebies. Not for too long, mind, it’ll soon be time for our next exercise…
3. …Push Ups. Lie down on your tummy. Push up, on to your hands and knees. Bend at the elbows, until your head is resting on the floor. When you feel the urge, return to a hands and knees position. Repeat.
4. Next, the Abdominal Crunch. Lie down with your back to the floor, knees raised. Wave your arms in the air like you just don’t care! Now we’re a few exercises in, you may be getting tired. Time for some positive thinking and motivation. Shout “I’m doing iiiiiit!” to anyone who will listen: parents, grandparents, the neighbour’s cat.
5. Time to move on to the Chair Step-Ups. You’ll need a chair for this one. Stand facing the chair. Place one foot on to the seat of the chair. Using both hands, carefully pull yourself up on to the chair, ensuring three points of contact at all times. Stand on the chair and do a few knee bends.
6. Next, squats. Arms should be outstretched at your preferred angle. Many adults seem to go for a horizontal position, personally I prefer my arms angled at 45 and 135 degrees (like a crocodile). Leap around the room. If you enjoy balancing on one leg as much as I do, now is a great time to throw it in.
7. Chair tricep dips. Stand with your back facing the chair. Put both hands on the edge of the seat and…lean.
8. Now it’s time for the plank. We’re a good way through our workout now, and it’s time for another rest. You don’t want to overdo it. So lie down and get your breath back.
9. High knees running. Run around your living room as fast as you can. It is good to incorporate some climbing, so at this point you could climb on to the sofa. Jump quickly down and continue the lap. Don’t feel constrained by the room, use any space available to you – kitchen or garden may be convenient places to extend this exercise.
10. Lunges. Stomp around the room as if you are a giant or troll. Feel free to add some drama to this exercise, e.g. Fee Fi Fo Fum or Who’s that tripp-trapping over my bridge?
11. Push-ups with rotation. Position yourself with hands and feet on the floor. Lift limbs into the air, one at a time.
12. Finally, side planks. This is the last one. Well done, you’ve worked really hard. Time for a lie-down.
Thanks for reading!