The Q Cafe Company wellness coordinator & personal trainer, Leah Moore, has supplied us with a New Year New You Exercise Plan!

It’s that time of year again where we take stock of the previous year and look ahead to create a ‘new me’! Sure why not? Reflection is a brilliant way of evaluating what has worked and what hasn’t. However, keep it simple, make sure you enjoy yourself and don’t jump into the deep end just yet!

Here is a basic exercise template that will get you going through January. No gym membership necessary! It is planned on a weekly basis and completed for 3 weeks only. After 3 weeks you should have increased your baseline level of strength and fitness and therefore you should require a new exercise plan.

Circuit Training

Warm Up:

• 30 seconds jog on the spot, 20 seconds heal flicks, 10 seconds high knees. Repeat twice.
• Stretch calves quadriceps and hamstrings

Circuit:

Complete each exercise for 30 seconds, followed by 15 second rest. Once all exercises are completed rest for 1 minute. Complete 3-5 rounds.

• Squats
• Push ups
• Mountain climbers
• Lunges
• Burpees

End: Stretch/breathe/hydrate for 5 minutes.

Core Stability

Warm Up:

• 30 seconds jog on the spot, 20 seconds heal flicks, 10 seconds high knees. Repeat twice.
• Stretch calves quadriceps and hamstrings.

Exercises:

• Complete 2-3 rounds of,
  • Front plank x20-30 seconds.  Side plank x10-20 seconds on each side.
  • Glute bridges x15 (also known as floor hip raises).
• Follow this with 3 rounds of…
  • Crab walks –
    • Get into a squat position with hands on your hips and chest up.
    • Gently tighten your core region and take a step to the side with your right foot. Follow with your left foot. Continue this for 5-10 meters.
    • Crab back to your start position leading with your left foot.
  • Crunches x 15-20
  • Push ups x 12
• Follow this with a quick 5 minute blast of intervals….
  • Jumping jacks for 20 seconds followed by 10 seconds rest.
  • Squats for 20 seconds followed by 10 seconds rest.

End: Stretch/breathe/hydrate for 5 minutes.

Hill Sprints

Warm Up:

• 5 minute easy jog, 10 squats, 8 lunges.
• Repeat twice and stretch any tight areas.

Hills:

• Set out a space 20 to 40 meters long on the hill.
• Sprint up the hill at about 70-80% of maximum effort.
• Jog slowly or walk back down the hill.
• Complete 3-4 rounds and rest for 3-4 minutes.
• If you feel okay after the 3-4 minute recovery you can complete another set of either 3 or 4 rounds.
• Always be aware of how you’re feeling – if you’re struggling either take a break or stop.

End: Five minute easy jog, stretch/breathe/hydrate.

Novice Runner Alternative

Warm Up:

• 5 minute medium pace walk, 10 squats. Repeat twice.
• Stretch calves, quadriceps and hamstrings.

Cardio:

• Medium pace walk x2 minutes, jog x1-2 minutes.
• Repeat 5 times.
• You can increase the repetitions gradually as you get stronger.

End: 5 minute medium pace walk, stretch, breathe & rehydrate.

For more information regarding the exercises outlined or more training plans contact Leah on l.moore@qcafe.ie. 

Consult a doctor before completing any exercise if you think you may be pregnant, if you have any medical conditions or if you have any injuries.