Christmas Damage-Control Exercise

As my bootcampers will be aware, I have been focussing on damage limitation over the holiday season, mainly focussing on food. Now that bootcamp is finished for 2011, I thought I would fire out some basic workouts and tips to keep you moving for the next few weeks. Below are 3 options, increasing in intensity and commitment, from a 2 minute pre-meal set of exercise to a full on circuit that you can do in the park.

1) Pre-Meal: Between 15 and 30 minutes before a meal, especially a big one that you know may be a bit naughty, complete 30 squats or lunges. Excuse yourself and go to the bathroom or another room and gently perform them (no warm up so take your time). This will help to send the food that you are about to eat to your muscles instead of to your fat stores, as well as increasing your insulin sensitivity, meaning your blood sugar will not spike as badly as it could.

2) Brisk Walk: This is super simple and you can do it any time you like, although first thing pre-breakfast is great to get the fat burning before a heavy day of partying. Walk faster than usual so your heart rate is elevated and maintain this pace for 20 minutes or more if you have time.

3) Basic Circuit: This can be done at home, in your garden or in the park, and is best done with a friend for competition and support. First of all complete a warm up for the whole body so you feel warm, with your pulse elevated and joints moving freely. Then complete the following exercises in order without rest. Once they are complete, rest for 2 minutes and repeat as many times as you like. You could combine this circuit with a brisk walk for a great winter workout.

15 Squats

15 Press Ups

10 Side Lunges Each Side

10 Mountain Climbers Each Side

20 Jumping Jacks

15 Ski Squats

As I said, this is pretty basic, so feel free to add some extra reps or to modify the exercises, like doing squat jumps instead of squats, or burpees instead of jumping jacks.

Stay Strong