The 5 in 5 workout
This workout only takes 20 minutes but do it right and you'll see the rewards on the scales. Ms Oliver recommends doing the workout three times a week, combined with 30 minutes of cardio per day (such as walking, jogging or swimming) and a clean-eating plan to achieve maximum results.
Warm up for five minutes with a brisk walk or jog around the park. Perform each exercise of the workout for one minute. Once you have done all five exercises, rest for one minute, then repeat for three sets.
What it does : Great for your balance, co-ordination and your heart health.
How to do it: Find a step or box. Place the right foot on the surface then step-up on to the box. Step down then repeat using your left leg. Alternate legs for one-minute.
What it does: Develops powerful and toned arms.
How to do it : Start seated on a bench or step. Grab hold of the bench then walk your butt off the bench. Slowly bend your arms to a 90deg. angle, aiming your body towards the floor. Hold momentarily at the bottom then use your arms to press your body back to the starting position. The further your legs are away from the bench, the harder this exercise is.
Body weight dips
What it does: Great for calorie burning and strength building.
How to do it: Start in a low squat position with your hands on the floor. Kick your feet back to a push up position, then immediately return the feet to the squat position. From the floor, jump up as high as you can. Then move back to the squat position to repeat the move.
What it does: Helps to build endurance in your lower body.
How to do it: Slowly slide your back down the wall until you are parallel to the floor. Keep your back straight by making sure your knees are directly above your ankles. Sit and hold. Brace your abdominal muscles and stretch and hold your arms parallel to your legs.
What it does: Great for improving flexibility and shaping your legs.
How to do it: Start with hands on hips. Step forward with one leg and gently lower your body until that leg is just off the floor, by bending to 90deg. Push back on that leg to return to the start position. Change legs and keep alternating legs for one minute.
- Don’t skimp too much on meals and then fill up on snacks.
- Fill half your plate with vegetables. Be creative with vegetables so you don’t get bored.
- Grow vegetables. In summer, fresh tomatoes and strawberries are great to grow yourself. Growing your own increases your interest in good tasting, fresh food.
Courtesy of Dietitian Association spokeswoman Simone Austin.
STICK WITH THE PROGRAM
Follow Kristy Oliver’s top tips on how to keep up the good work beyond the first five weeks:
Before you start, think long-term commitments with your routine: ask yourself, is what I am doing going to be able to be kept up well after the five weeks?
Don’t set unrealistic goals. Keep photos and a journal to track your progress. It is often hard to stay motivated when we don’t see instant results but think of the little things that you are achieving along the way to keep you motivated.
Reward yourself (not with food) after you achieve certain milestones on your fitness journey.
Once you’ve achieved the goals you set out, make new and improved health and fitness goals to constantly keep challenging yourself to be better.
© The West Australian