Easter is approaching and so is a long weekend of over indulgence. So, if you’re looking to stuff your face guilt free, here’s a quick – but not easy, sorry – workout.
The good people at Virgin Active have created this (Easter related) 20 minute circuit and it’ll burn an impressive 500 calories.
Do three rounds of the moves below, 30 seconds of each exercise with 20 seconds rest between each move, and a one minute break between sets. They recommended stretching and foam rolling your calves and thighs before and afterwards.
Move 1: Hot cross buns
Work those buns with some lunges. Step forward, allowing both knees to bend, until the thigh of your forward leg is parallel to the floor. Then push off with forward leg to return to the starting position. This move is great for the legs and bottom.
Move 2: The frolicking lamb
Ok so skipping, but a bit like a spring lamb, no? Hold the rope at your sides, keep your elbows bent and close to your body. Rotate the rope over your head, jumping as it reaches the floor. This is a great aerobic workout that works the core, arms, and lower body muscles.
Move three: The spring chicken
Put a spring in your step by using a plyo box on the gym floor (or a stable raised surface at home) to practise this move. Stand with feet shoulder-width apart, get into a squat position (ready for take-off), then extend your hips, swing your arms and push up with your feet to propel yourself onto the box. Land on the box in a squat position, hold for two seconds, stand tall and then step down from the box.
Move four: Rabbit kicks
To master the rabbit kick, begin on all floors with your hands shoulder-width apart and your knees straight below your hips. Engage your core, and keeping your knee bent lift one leg up behind you until it is in-line with your body and your foot is parallel to the ceiling. Hold for two seconds, then lower back down and repeat with the other leg. This is a great move for abs, legs and bottom.
Move five: Bunny hops
Channel your inner gym bunny with this full-body workout. Begin in a plank position with your feet touching. Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow, twisting your torso to the right. Jump your feet back to the starting position, and then repeat on the left. Hop away on alternating sides.
Move six: The laying hen
Start with feet shoulder-width apart and hands straight out in front of you. Feel the clucking burn as you lower down into the squat position, stopping when thighs are parallel to the floor, pressing your weight back into your heels. Hold for two seconds and then push back up through your heels. This functional movement is a great way to build strength in the lower body and burn fat.
Move seven: Egg hunt
Practise for pole position in your egg hunt with this move. Start in a push-up position. Keeping knees bent, move your left arm and right leg forward to start crawling. Alternate arm and leg movements while keeping the back straight and hips and shoulders at the same height. This is a fantastic full body workout.
Virgin Active is holding free open days over Easter weekend as it challenges the nation to burn off 500 calories on traditionally one of the most over-indulgent days of the year. For more infor visit Virgin Active.