Sylvia Jeffreys’ personal trainer shares her lunchbreak workout

By on September 11, 2017


Sylvia Jeffreys’ personal trainer shares her lunchbreak workout

Sylvia Jeffreys’ personal trainer shares her lunchbreak workout

It can be done in under 15 minutes guys.

Photo: @sylviajeffreys

This full-body workout boosts metabolism. It can be done in under 15 minutes and requires minimal space and equipment.

"You can do it outdoors or in your living room, even while travelling," Lizzie says. "The circuit includes a lot of dynamic stretching to lengthen the muscles. Each exercise flows into the next – it's like flow yoga but high intensity."

Circuit

Do 10 reps of 1 and 4, 20 reps of 2 and 3, then hold the plank and side planks for 30 seconds each. Complete three circuits. For maximum comfort, use a yoga mat.

  1. Plié touch down jumps
Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Why: Good for circulation, metabolism and getting your heart rate up.

How: Stand with your feet about 1 metre apart, heels in and toes pointing out.

Look forwards, maintaining a long spine as you bend your legs and touch the floor. Jump up, propelling your hands behind you as you stretch your legs wide.

Land softly in the starting position, touching the floor.

This is 1 rep.

Advanced: Touch your feet together as you jump then land with feet wide.

  1. Mountain climber
Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Why: Uses all the major muscle groups, strengthens the core and is great cardio.

How: Place your hands on the floor and step your feet back into a high plank. Spread your fingers out wide, keep your neck long and push through the floor so your shoulder blades don't stick out. Engage your core and start running on the spot, bringing your left knee up towards your chest, then your right, keeping the opposing leg stretched behind you. This is 1 rep.

  1. Scissor bicycle abs
Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Why: Stretches your hamstrings and strengthens your core and obliques, plus the twisting motion aids your digestion.

How: Lie on your back with your legs straight, hands interlaced behind your head and elbows wide. Engage your core and twist your torso to the right to bring your left elbow across your body, simultaneously raising your right knee towards it and stretching your left leg out, keeping it raised off the floor.

Then swap sides. This is 1 rep.

  1. Reverse burpee
Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Why: Good for your metabolism as it shocks your body, plus it also strengthens your legs and core.

How: Lying on your back, roll up and down your spine a few times, then use the momentum to stand up. (You can use your hands to help you stand for a few reps, then try it hands free.) With feet together, jump up, raising your hands to the sky, then land in a low squat and drop into another spine roll, going only as far as your shoulderblades.

This is 1 rep. Keep the momentum going to roll up into the next rep. If this is too challenging, do a regular burpee.

  1. Plank and side plank
Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Why: Challenges your mental focus; the side plank strengthens your obliques and shoulders.

How: Place your hands and forearms on the ground, elbows in line with your shoulders, then engage your core and keep your body straight as you hold a plank for 30 seconds. Turn your whole body to the right, lifting that arm in line with your shoulder and maintaining a straight line, then hold for 30 seconds. Return to the centre and repeat to the left. If your back dips, drop to your knees to reset, then lift again or stay on your knees if needed.

Sylvia Jeffreys' personal trainer Lizzie Bland is the founder of Bondi studio Lean Bean Fitness.

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