Don’t worry; you’re not alone. We all overindulged during winter and have been trying our best to avoid mirrors or nagging aunties. The reality of life is food (lots of it) and winter go hand in hand. Undoubtedly we’ve all picked up a couple of pounds, and want to shed all of it before summer comes staring at our bulging cheeks.
To make your life easier, we’ve listed a few full-body workouts, which are going to help you lose those calories. Once you’ve successfully done them you’re going to want to use walls instead doors, partly because you feel great and also because you’re confused about the energy.
30-day Burpee Challenge
Dread comes to mind when you think of the burpee. It literally pushes you to the brink of existential angst, but for good reason. It works. Doing the burpee can strengthen your core, glutes and arms. In fact, you can shed a couple of pounds and have wall-incinerating abs if you do it right just for 30 days. Think we’re lying? Think again – think long and hard.
If you haven’t done a burpee before, start with the basic foundation, which is:
- Stand up straight with your feet stretched shoulder-width apart. Place all your weight on the heels with your arms at your sides. Thereafter, you should push your hips back and bend your knees. Squat and place your hands directly in front of, and just inside, the feet.
- Once you’ve finally mastered that position (which we’re sure will test you), shift your weight onto your hands. Jump with your feet back and softly land on the balls of the feet in a plank position, while worming your chest down to the ground.
- While you’re pressing off your hands, lift your chest and jump with your feet back up so that they land just outside your hands.
- Wish you hadn’t tried the burpee? Don’t worry, you’re almost there. Now, make your arms reach overhead and do an explosive jump into the air.
- You’re out of breath? Come on. It’s almost done. Now land and immediately lower your back into a squat. That’s a rep. Now do it again. Sorry, but you’re not the only one who has to do it.
Once you have mastered the basic burpee, try the:
- Burpee kick-outs on Monday
- One-legged burpees on Tuesday
- Burpee broad jumps on Wednesday
- Burpee roll-backs on Thursday
- Lateral jump burpees on Friday
We’re sorry we put you through that, but it’s all out of love. You’re probably thinking you should just give up and hate us in the process, but don’t. We’ve got a lazy-workout you can do on the weekend while you recuperate just in time to do the 30-day burpee challenge.
a) First, try the superwoman/superman
- Sadly you have to get off your couch for this one. Lie face down with your arms extended to the front.
- Once you’ve done this, lift your arms and legs a few inches off the ground at the same time. Hold this position for a few seconds, then slowly lower them. Do this rep again and again, until you realise we lied about the superwoman being for lazy people.
b) Now, give a tap-up a try
Nope, we didn’t say give up or tap-out – we see you. It’s called a tap-up.
- Start off by placing your body in a plank / push-up position.
- Lower your chest to the floor with your elbows bent near the sides.
- There we go. While you slowly resume the original position, quickly tap your left shoulder with your right hand.
- Repeat instructions 1, 2 and 3 but this time, when you are pushing back to the starting position, tap your right shoulder with your left hand.
- That’s a rep. Now do it again until you’re sweating, tears flowing down your cheeks and your taste buds are screaming for Cheetos, but your muscles feel like they’ve been awoken from a deep slumber and want more tap-ups! MORE!
Once you’re done, try other lazy workouts such as the:
Look at you, you’ve just worked out and you didn’t even know it. Okay, you did, but don’t you feel great? Okay, maybe not, but it will pay off. These workouts can be hard to try at first but as you make them part of your life, they become more workable and the results are phenomenal. Who needs the gym when you have us?
Feel like we didn’t mention enough full-body workouts? Let us know in the comments below, and we’ll come back with a follow up article.