You’ll need to be on tiles or wooden floor for this exercise. Start in a high plank position with both feet on folded towels. Slide your right knee forward to chest. Push right knee back to return to high plank. Repeat with the left knee. This is a great cardio exercise. Start with 1eps per leg for 1-2 rounds. Build up to 20 reps per leg for three rounds.
Livingroom wall sits
Find a wall with a big enough space for you to lean on. Sit in a squat with your back resting against the wall. You should look like you’re sitting in a chair with your legs are 90 degrees. Hold it. Start with 1-2 rounds of 30secconds and build up to 3 rounds of 1min as your strength increases. Your legs will burn, but it’s worth it, trust us!
Tricep dips with a chair
Sit on the end of the seat and place your hands behind your hips. Lift your hips off the seat and walk your feet forward, slowly lower your body downward. Extend your arms, raising your body upward and support your weight with your arms. Beginners can try 1-2 sets of 6-8 reps. More conditioned exercisers can try three sets of 10-12 reps.
Milk/water bottle Russian twists.
For this, you can use a 1l, 2l or 5l bottle filled with water. Sit on the floor holding the bottle. Lean back, keeping your back straight and engage your core. Rotate your torso and try and touch the floor each side with the water bottle. Begin with 6-8 reps on each side for 1-2 rounds. Build up to 20 reps on each side for three rounds. To make it more difficult, raise your feet off the floor.
These are brilliant for people who are beginning building up strength to full press-ups. Incline press-ups can be done anywhere around the home – on a countertop, table, bed or even against the wall. To use a table, place your hands on the table shoulder-width apart. Stretch your legs out behind you, body nice and straight. Lower your weight down, keeping your elbows tight to your body, and press back up. Begin with 5-6 sets for 1-2 rounds. Build up to 10-12 reps for three rounds.
If you can’t leave your house it’s actually very easy to put on weight or experience a general drop in your fitness levels. So we have put together some videos to show you how to stay fit during lockdown delivered straight to your inbox. These have been created by Ultimate Fitness Holiday coaches, and have been designed to be easily replicable in your own home. Of course, there’s no substitute for joining us in one of our paradise locations when this coronavirus madness is over!
Here are two to keep you going:
How to lose weight and keep it off.
One of the main reasons people join our bootcamps aside from boosting their fitness is to lose weight and tone up. Every day our trainers get asked for their best tips for losing weight and keeping it off, and we thought we’d share them with you as well. By using these tips, you can set yourself up for success and make some small changes before you join us on the camp.
Goals for weight loss can focus on outcomes or the process. An outcome goal might be to lose a certain amount of weight while a process goal is a necessary step to achieve your result. An example is to walk 30mins a day, aim to jog 2km without stopping, drink water at every meal, including three HIIT workouts in your week or limit sugars and junk food.
Processs goals are beneficial for weight loss as they focus on changing behaviours and habits that will then, in turn, aid your weight loss. Rather than a quick fix process goals will help you lose weight and keep it off in the future.
- Set specific goals
Rather than saying you want to exercise three times a week be specific what that exercise will be. Aim to walk 30mins before or after work each day. Once you can easily walk 30mins them push yourself to jog for three mins, walk for two during your 30mins and slowly build your fitness up.
- Make sure your goals are attainable.
If your schedule doesn’t allow you to spend an hour at the gym every day, then don’t put that pressure on yourself. Rather aim for twice during the week and add on extras over the weekends.
If a particular type of exercise is too difficult for you, such as running then running every day would not be an attainable goal to start with. Instead, break it down into smaller goals.
- Adapt your meals to suit your goals.
A brilliant way to make yourself conscious of your eating habits is to keep a food diary for a week and log everything you eat. Then you’ll become aware of small changes or substitutes you can make to reduce your calorie intake. If you drink fizzy drinks like coke, try substituting them for sparkling water, swap unhealthy snacks like a chocolate bar, crisps for fruit or a health bar.
Don’t drastically change your entire diet, instead make small changes that are easy to implement and reassess how it is going every fortnight.
- Join group workouts.
By working out with friends or in a group, people become accountable to each other. Group workouts are brilliant to get motivated, and we find our customers push hard when they train in a group setting. Also, it’s easier to stick to a routine if you are joining a group.
These are a few tips you can use you get your weight loss journey started. Then once you’re out on the Fitness Bootcamp, you’ll be surrounded by people taking time out of their normal routine to dedicate time to their health and fitness. There’s a very motivating atmosphere on the camp, and everyone encourages each other to stay on track. A brilliant bonus is you’ll make friends with a similar mindset and goals so you can keep each other motivated.
Not everyone is lucky enough to be healthy and well in these strange times, but if you are then it’s extremely important to remain healthy and active. Working out can help you to reduce stress and anxiety, and also to help you keep you mentally and physically strong and healthy, and boost your immune system. It may be easier said than done since your world has been turned upside down and all routine has gone out of the window for many, but working out is actually probably one of the most important things you can do right now. Below are some tips to keep you on track and motivate you to stay active:
I often find I get more done the busier I am. In this strange time of home quarantine, routine is easily tossed out of the window turning your days upside down and sometimes making it hard to get things done. It can be hard getting up in the morning and be motivated with nowhere to go. Make it a priority to set some time aside every day to work out…. and stick to it! If you write it down it can make it easier to not put off.
– Variety variety variety!
Do something you enjoy. Don’t do the same workout all the time. Mix it up! Do a HIIT workout, or yoga, an online exercise class, stretching session, dance to your favourite upbeat music, or do a strength workout using your environment (water bottles make great weights). Get creative and make it fun. Did you hear about the man who ran a marathon on his 7 metre balcony?!
Connect with others virtually, live online classes or workouts on video call with a friend/ gym buddy or if you are lucky enough to not be alone, involve others you live with. If you can’t do it physically, surround yourself virtually with likeminded and motivated positive people. There is so much choice out there at the moment with more online workouts than ever before, most of them free. There is no excuse!
Remember that staying active promotes more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, and control stress and anxiety. Also try to go to bed and wake up at the same time each day to keep some form of sleep discipline.
– Save your sanity
Staying active is a crucial coping mechanism for the mental pressures of quarantine. Everyone knows that exercise makes you happy 😃, so don’t forget that keeping fit and active is important for a healthy mind/ positive mindset and to alleviate stress. Keep a little journal and write down how you feel after training. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood. Generally, we want to skip our workout because we’re tired, busy, low-energy, and have too many things to do. But when you’re done working out – hello endorphins! Write things down like: I feel great, I am so happy I finished that workout, I have so much energy, I feel so strong! These can also be used for daily affirmations.
Set yourself goals to motivate yourself (however big or small) and get competitive. Set up a virtual challenge with friends. For example a push up challenge, or take it in turns to write each other a WOD, or a pedometer steps challenge (you can download the app called Pacer).
– ‘Let food by thy medicine’
I know all too well how easy it is to reach for goodies in the fridge in quarantine (guilty!). When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. These foods make you feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet. This will in turn motivate you to work out more, and you’re more likely to reach your fitness goals.
– Immune System
finally, don’t forget that exercise, good quality sleep and a healthy balanced diet all play a part in helping to boost the immune system. Try to get enough vitamin C,D, Zinc and Selenium to boost your defence system and ward off sickness, via diet and/or supplements.
It’s known that exercise decreases stress and anxiety, so it’s the ideal thing to include in your daily routine at the moment. Not only will you give yourself an endorphin boost, but it can also help you sleep better at night. Who’s going to say no to that!
It is easy to fall into the trap of avoiding exercising during this time but carving out 20-40 minutes a day where you can incorporate some exercise while doing your physical and mental health a world of good.
The first step is to create a routine. If you’re working from home, we no longer have the time drain of commuting. Try and use this extra time in the morning, lunch breaks or half an hour in the evening before dinner to set aside for some exercise. Be realistic, if you cant set time aside daily, aim for 2-3 times a week and slowly build it up.
One of the most effective workouts if you can’t leave the house is a mix of bodyweight exercises and high-intensity workouts. They’re relatively short intense workouts that don’t take up much space and more importantly they don’t require any equipment.
Make it easy on yourself and get everything you need togehter before you start. If you have a yoga mat brilliant, if not a towel will make do. Have your water close by and the timer app up on your phone. Then you’re good to go!
Get other family members or friends involved. If you have children at home with you, the workout time could be a joint PE session. That way, everyone can burn off some energy.
Don’t get discouraged if you miss a session—analyse why that timing didn’t work and learn from it for future workouts.
We’ll also be releasing a blog with tips for how to use everyday household objects like chairs and countertops for exercises.
We’ve always said if we had more time we’d get that, lose a few kgs, get that six-pack, learn to cook, tidy out that closet we’ve been avoiding for years.
Now we have an unprecedented amount of time at home with social distancing, travel restrictions and lockdowns being implemented worldwide. It’s a strange time in the world, now the majority of us have a lot of time at home but how do we make the most of this?
The first step is to take the pressure off yourself. It’s understandable for things to move slower at the moment, but taking care of your physical and mental health is an important part of getting through this. At Ultimate Fitness, we understand it can be challenging to motivate yourself to train every day.
To help you along, we’ll be adding simple home workouts to our Instagram and Facebook three times a week for you to follow during your own time. They take 20mins, and we’ll also have a suggested warm-up and cool down if you have more time. See below some examples for you.
They’ll be in our stories for 24hrs and then saved on highlights for you to reach in your spare time. Share your workout sorties with the #getfitwithUF and let’s start helping each other through this.
We’re not aiming to get a personal best or lose 5kg overnight. Instead let’s aim to release some happy endorphins, give ourselves physical and mental boost, and get through this together.
The purpose of our immune system is to protect and defend your body from illness and disease, it’s our natural army that fights off invaders such as germs and diseases. It is made up of a complex network of cells, tissues and organs in your body. It is vital to boost your immune system to optimise good health, and the good news is there are various things you can do to help your body’s immune system to function at its best level. We have some useful tips below to help you boost yours!:
Diet is one of the most powerful tools we have to help prevent disease and a healthy body starts with a healthy immune system. The nutrients you get from food — in particular, nutrient-rich plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Many plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection.
For example, spices (eg: cloves, cinnamon, oregano, thyme, and cumin) contain antiviral and antimicrobial properties. In addition to this, nutrients such as zinc, folate, iron, selenium, copper, and vitamins A, C, D, E, B6, and B12 you get from the food you eat are the nutrients your immune system needs to function properly, and each one plays a crucial role. Our bodies do not produce vitamin C, so we need to obtain it through foods (such as citrus fruits, kiwis, red pepper and various cruciferous vegetables).
Protein is also essential for our immune health. The amino acids in protein help build and maintain healthy immune cells, and not eating enough may lower your body’s ability to fight infections.
When you want to boost your immune system, focus on eating more plants and plant-based foods. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc. Additional sources of protein and zinc include seafood, lean meat, and poultry.
In need of a treat? Whilst the enemy in sugar, dark chocolate is a great alternative and can even strengthen the defences and up our body’s resistance!
2. Manage your stress levels
Long-term stress leads to chronically elevated levels of cortisol. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into “fight-or-flight” response). But when cortisol levels are constantly high, it prevents the immune system from doing its job to protect the body against potential threats from germs like viruses and bacteria.
There are many ways to reduce your stress levels. Meditation and mindfulness can help a lot, exercise, and any activity you enjoy (such as art, cooking, reading, and gardening). Try to do a stress relieving activity every day, even 5-10 minutes is better than nothing if you don’t have more time. Try it and enjoy the escapism!
Our body heals and regenerates during sleep, making the right quantity and quality of sleep essential for a healthy immune system.
When you don’t get enough sleep, your immune system can’t produce important immune cells, making it less able to defend your body against harmful enemies, in turn making you more likely to get sick. One study found that healthy young adults with insomnia were more susceptible to the flu, than other healthy young adults without sleeping difficulties.
Furthermore, sleep deprivation also elevates cortisol levels, which of course is also not good for immune function as mentioned above in section 2. As a result, our immune system starts to break down, and we can not fight off nor recover from illness as effectively.
It is recommended that all adults get 7-9 hours of sleep per night for optimal health. To ensure you get quality sleep, practice good sleep hygiene: go gadget free at least two to three hours before bed, turn off your wifi, avoid caffeine and substitute with camomile tea, up your magnesium intake, and avoid stimulating conversations and exercise close to bedtime.
Regular exercise lowers your risk of developing chronic diseases, as well as viral and bacterial infections.
Exercise also increases the release of endorphins making it a great way to manage stress. Since stress negatively impacts our immune system, this is another way exercise can improve immune response.
At a minimum, adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity aerobic exercise (like walking, jogging, or cycling) or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (like running) every week. You should also be doing strength training at least twice a week.
For even more immune system benefits, exercise outside if you can. Spending time in nature has been shown to support good mood, lower blood pressure, reduce inflammation, and support a healthy immune system.
You can read our other blogs and watch our videos for tips how to exercise at home with no equipment! or check out our fitness bootcamp holidays.
Drinking large quantities of alcohol is associated with a range of negative health effects, including weakened immune function. When you drink large amounts of alcohol, your body is preoccupied with trying to detox your system which takes away from the normal immune system function. This can lessen your body’s ability to fight infection and also makes it harder and longer to recover. If you like the odd tipple, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man. Moderation and a bit of discipline is the key!
Like alcohol, cigarette smoking can also affect immune health, as all toxins are bad for your immune system. Smoking also worsens viral and bacterial infections (especially those of the lungs).
If you do smoke, there are many resources available to help you to give up, such as hypnosis, nicotine replacement products, and CBT.
We only have one body, so look after it!
Fitness Bootcamp Holiday
How to complete the exercises with the correct form:
- Alternating V-up
- Arnold Press
- Back step lunge
- Barbell back squat
- Barbell bench press
- Barbell Bent row
- Barbell calf raise
- Bicycle crunch
- Bulgarian Split Squat
- Cable extension
- Cable fly
- Chin up
- Decline Push-up
- Dumbbell curl
- Dumbbell fly
- Dumbbell front raise
- Dumbbell lateral raise
- Dumbell Flat Press
- Incline Dumbell Press
- Goblet squat
- Glute Hip Raise
- Glute Kick Back
- Glute Side Raise
- Hammer curl
- In and Out
- Jack knife
- Knee to elbow
- Lat pulldown
- Leg Curl
- Leg extension
- Leg press
- Leg raise
- Overhead Press
- Pull up
- Reverse fly
- Russian Twist
- Seated calf raise
- Seated row
- Seated shoulder press
- Side Plank
- Sit up
- Sumo Deadlift
- Step Up
- T-Bar Row
- Tricep overhead extension
- V- Up
- Wall sit