Lewis Sutehall is one of our Food and Beverage Assistants, who has been with us for six years. He has had a passion for fitness for a number of years and goes to the gym at least five times a week. Lewis has been qualified for four years in Level Three ‘Advanced Personal Fitness’. Lewis is a regular face to many of our clients, as he commonly works in the Tower Lounge Bar.
The New Year is a great opportunity to get fit and healthy ready for the year ahead. The thought of starting up in the gym may be a little daunting, so why not start off the year with this collection of simple body weight exercises that can be carried out in the house, office, garden or local park? Or even in the Møller Centre’s own Gym.
The press up
The press up is king. It’s the most familiar looking exercise but is sometimes overlooked or forgotten completely, when it is in fact one of the best bodyweight exercises going.
Targeting predominantly the chest, it will also hit the abs, and get a secondary workout through the arms and back, making it a great, simple movement that can be done pretty much anywhere!
Start in the “press-up position” with your feet a few inches apart. Make sure your ankles, knees, hips and shoulder joints all line up, lock in your abs and keep your elbows pointing backwards towards your feet, slowly bend your arms at the elbow allowing your whole body to come down towards the floor, until your chest is approximately “1 fist depth” from the floor; from here push back up through the floor using a single, controlled movement.
A simple movement that, when done correctly will greatly benefit your ankle and knee joints, along with your abs, thighs and bum!
Stand with your feet shoulder width apart, knees slightly bent, bum pushed slightly out, head high, chest high and shoulders back (this is referred to as ‘natural spine’).
Put your arms out in front of you, imagining you are holding a football. Keeping your head and chest high, push your bum out and bend your knees, emulating a sitting down movement. Make sure your knees stay in line with your toes, and that your heels maintain contact with the floor at all times. Go down as deep as comfortably possible while maintaining good form. Return to standing position to complete the movement, making sure you drive through the heels and keep your abs locked in at all times.
A straight forward maneuver that targets your legs and bum which can be carried out on a stair case, doorstep, chair or park bench.
Hold your hand up to your chest to help avoid swinging them while stepping up. Place your left foot on the step/chair in front of you, step upwards with your right as though you were to walk up the stairs, but instead of placing your right foot on the next step, carry on lifting until your knee reaches chest height, from here step your right foot back down on to the floor. Your left foot should have not moved from the starting position. That is one repetition. Swap feet and repeat.
You’ll need a chair for this one! The triceps are small muscles located on the back of the arm which causes your arm to straighten. They’re very easy to train and look really good as a result of regular exercise.
Place your hands, fingers facing forwards, on the edge of a chair, bench or solid bed frame. Taking the weight through your arms, gently walk your legs away from the edge until you are in a vague L shape position. Arms are straight (but not locked out!), bum above the ground but not making contact with anything, legs straight, pivoting on your heels. From here slowly bend your arms at the elbow, allowing your bum to gently lower towards the floor until your arms are at right angles, elbows pointing backwards; from here drive back up through the palms of your hands on the bench/chair until you are at the starting position. Repeat.
A firm favourite for those looking to train their abs. Simple to do – how long can you hold it for?!
Lay down on the floor facing the ground. Place your forearms on the floor with your hands in a fist shape; forearms and elbows are making contact with the floor. Push your body off the floor so only your toes and elbows, forearms and hands are holding you up, making sure your ankles, knees, hips/bum and shoulders are all in line. Lock in your abs, focus on your breathing and hold. Enjoy the pain, when it gets too much, relax. Take 30 seconds to recover and repeat.
Remember, to get the most out of your exercise routines you need to follow and maintain a healthy food plan. It is important to warm up before exercising and stretch afterwards.