An eggcellent workout to burn off those Easter treats!

I hope you all had a safe and lovely Easter and indulged in just a little bit of chocolate!

I went for a morning run on Good Friday and it was lovely to see so many people out and about, starting their long weekend with physical activity. So whether you remained active over the weekend or vegged out on the couch, today’s workout will help work off those Easter treats!

For each exercise, we will do 8 sets each lasting 20 seconds followed by a 10 second rest after each set. (A total of 4 minutes of each exercise). The workout consists of 5 exercises and will take a total of 20 minutes. Remember to warm-up beforehand, stretch afterwards and to check with a Doctor before commencing an exercise program.


Exercise #1: Squats (Main muscles used: Gluteus maximus & Quadriceps).

Stand with feet shoulder width apart. Bend at the hips and knees, allowing knees to move forward slightly but not pass over toes.

Keep your back straight, chest upright and keep knees directly above feet. You may put your arms out in front for balance while continuing to bend at the knees until thighs are about parallel with the ground. (If your flexibility or strength won’t allow you to squat this deep with correct form, go as far as you can. The range of movement will increase over time).

After reaching this point, stand up straight, fully extending knees and hips. Repeat.


Exercise #2: Self row (Main muscles used: Trapezius, Rhomboids, Latissimus dorsi).

Lay on your back under a fixed horizontal bar that’s about hip height (this can be the Smith machine at the gym, play equipment at the park or a broom handle and two sturdy chairs at home).

Grasp bar with wide overhand grip and place back of heels on the floor.

Keeping your body straight, pull your chest up to the bar. Lower yourself until arms are extended. Repeat.


Exercise #3: Incline push-ups (Main muscles used: Pectoralis major, Anterior Deltoid, Triceps Brachii)

Place your hands on the edge of a sturdy bench or platform, slightly wider than shoulder-width apart.

Arms should be perpendicular to your body, which should make a straight line from shoulders to toes.

Keeping the body straight, lower chest to the edge of the platform by bending your arms at the elbows. Push body up until arms are extended. Repeat.



Exercise #4: Bicycle Crunches (Main muscles used: Obliques)

Lay face-up on carpet or a gym mat with lower legs slightly in the air at a 45 degree angle.

Place fingertips lightly behind neck or head and flex and twist waist to raise upper torso to one side while bringing the opposite knee to meet the elbow.

Ensure the lower back remains in contact with the mat throughout and does not arch. If the lower back does begin to arch, bend the knees and keep them closer to the body. Return until back of shoulders contact mat. Repeat to opposite side.


Exercise #5: Plyometric Squats (Main muscles used: Gluteus maximus & Quadriceps).

This exercise is the same as the first, except you will be jumping in the air as you straighten up. From the “down” position, (where you are squatting down with thighs parallel to the floor) push up powerfully through the feet, driving the hips forward. Bend your knees as you land (never land with straight, rigid legs) and go straight into the next repetition.

Try to complete as many repetitions as you can in each 20 second interval and keep a pen and paper nearby so you can scribble down your score in that quick 10 second break. An Iphone can be used as a timer to alert you when 20 seconds is up, otherwise you can pick up relatively inexpensive interval timers from sport stores. (I use a “Gymboss” interval timer-it beeps at you at the end of the interval and rest periods, you can adjust it to any time ratio and it doesn’t need to be reset for each set so you won’t be wasting time).

Good luck, have fun, and let me know how you go!

Felicity Daley

Felicity Daley

As a personal trainer, Felicity's philosophy is to take a balanced approach. Health is multifaceted and fitness means something different to every individual. A combination of muscular strength, physical endurance, agility and coordination, stability, nutrition, rest and mental and emotional wellbeing is essential in a well-rounded lifestyle. Felicity's aim is help you to achieve your goals in these areas by offering the support, motivation and information needed to do so!

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