Build a better body: a workout to burn fat, banish aches and boost your immune system

Planning your feel-good workouts doesn’t need to be complicated. And now that the kids are back at school you can make some time for yourself. Over the next two weeks, I’m going to give you all the tools you need to build a strength training programme to help banish aches, boost your immune system and burn fat — all in the comfort of your own home.

his is the perfect programme for you if you really want to start on a plan you can maintain and see true results from. If you find that you’re sluggish, achy, lethargic and have a general sense of not feeling at your optimum, it may be time to kickstart something that will benefit you.

What’s important to realise is that training — particularly any form of strength training — helps to improve strength; releases endorphins to make you feel better; gets the body more mobile, helping to relieve aches and pains associated with a more sedentary lifestyle; while also giving you more energy.

I’ve said it many times over the years: there are different types of tiredness. You need to understand what you are feeling. I always say to clients, ‘If you don’t feel it’s a need to go to bed type of tiredness then you really should train.’ You will only feel better for training. As the saying goes, ‘the only training session you ever regret is the one you don’t do.’

That said, there are mistakes that people make all of the time. The biggest one is that people try to take on too much. If I asked you, ‘What would you rather: to maintain a 30-minute training programme twice a week for an entire year or go hell for leather for six weeks then fall off the wagon, undoing a lot of that hard work?’ I surely know what your answer would be.

There are times when I fall off the training wagon myself but the years of consistency stand to me and I’m able to address it before it becomes long-term.

This programme is based on 10 different bodyweight exercises — five each week. It’s designed to get you off the couch, get you active and feeling good. With that comes a want to be more active, to eat better, to have more energy for home and work life and to basically feel you are getting a big boost of general wellbeing.

Who can’t manage 30 minutes twice a week? First thing in the morning, on your lunch break, before the kids get home from school, with the kids, in the evening — you choose.

This week I’m giving you five exercises. You will complete 12-15 reps of each exercise, then take a 30-second rest and complete a further 3-5 sets in the same way.

1. Flutter kicks

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Exercise: Flutter kicks 1

Exercise: Flutter kicks 1

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Exercise: Flutter Kicks 2

Exercise: Flutter Kicks 2

Start on your back with your legs straight out in front, slightly off the floor and your arms by your sides. Raise one leg straight up a few inches from floor level, then raise the opposite leg and continue raising your legs in a scissor-like motion.

2. Superman V-up

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Exercise: Superman V-up 1

Exercise: Superman V-up 1

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Exercise: Superman V-up 2

Exercise: Superman V-up 2

Lie face down on the floor with your legs straight and arms straight out overhead. Raise your legs, arms and head all off the ground into superman position, then lower yourself back to the ground. Roll over onto your back, then raise your legs while lifting the upper body and reach your hands towards your feet. Keep your legs and arms straight.  When you return to the start position, roll over onto your front and repeat the exercise.

3. Glute bridge march

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Exercise: Glute bridge march 1

Exercise: Glute bridge march 1

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Exercise: Glute bridge march 2

Exercise: Glute bridge march 2

4. Jumping squat

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Exercise: Jumping squat 1

Exercise: Jumping squat 1

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Exercise: Jumping squat 2

Exercise: Jumping squat 2

Start with your feet shoulder-width apart with your arms bent by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward. Push off with your feet, jump straight up in the air and land in a semi-squat position. Repeat 12-15 times.

5. Walk out mountain climber

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Exercise: Walk out mountain climber 1

Exercise: Walk out mountain climber 1

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Exercise: Walk out mountain climber 2

Exercise: Walk out mountain climber 2

Start upright with your hands by your side. Bend forward at the waist and place your hands on the floor. Walk your hands out until you are in a plank position. Bring one knee up then back, repeating on the other side. When your feet are back to neutral, walk the hands back and return to standing. Repeat.

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