do something indoor workout 4€¦ · aim to do each exercise for 45 seconds and rest for 15...

24 Do something The Week Junior • 23 May 2020 Indoor workout 4 J ust because you’re not in school doesn’t mean you can’t be active at home. With this indoor workout – the latest in a series created by Chris and Tristan from Mint Coaching (mintcoaching.fit) – you can get yourself moving whenever and wherever you like. It’s best to wear comfortable sports kit or clothes that let you move around easily. It’s important to complete the warm-up first – this will help prepare your body for the exercises you are going to do. Start with hamstring brushes. Take one step forward. 1 Brush your hands, on one top of the other, down your straightened front leg from the thigh to the knee 2 then to the foot. Step forward with the other leg and repeat. Walk 10 steps forward doing this. Turn around if necessary. 3 Next is the footballer quad stretch. Pull one foot behind you, up to your bum. Pause to feel a stretch but keep your body straight. Alternate between legs. Do 10. Repeat the warm-up three times. What it does These sideways jumps from a jog build speed and power, as well as quickening your reaction time. Warm-up 3. Fast feet into lateral jump Stay active at home with this simple workout. Aim to do each exercise for 45 seconds and rest for 15 seconds before moving on. Do this circuit three to five times. What to do 1 Bend your knees and make sure that they’re directly over your toes. Lift your chest and have your arms out behind you. 2 Jump up and forwards over a small object placed in front of you. Try to make your start position match your landing position. Pause in this position before turning around and repeating the jump. This is jump two of 10. What it does These are great for lower-body power. Your arm position behind you is really important – during take-off they help propel you forwards, and for the landing they help you balance and get you ready for the next movement. Did you enjoy this? We’d love to see pictures of you doing these exercises. Send them to [email protected] What to do Lie face down and lift your body up so your elbows are directly under your shoulders, with forearms on the ground. Lift your hips off the floor and hold for 30 seconds. Imagine a straight line running from your shoulders, down your back all the way to your heels. What it does This will really work your core muscles. It’s most effective if you don’t allow your back to arch. What to do Find something small to jump over. 1 Standing on one leg, hop over it. 2 Land on the same leg. Stay still before turning around and hopping back over. Do five hops on each leg. What it does The balance after the hop is the most important part of this exercise, as it’s this hold that will strengthen your legs and bum. 1. Plank hold 4. Double-footed jumps 2. Hops What to do 1 Sprint on the spot while counting to five. 2 On five, jump powerfully sideways over a small object on the floor. 3 Pause in your landing position for two seconds before sprinting again. This time jump back to your starting point. That’s two jumps – aim to do 10 of them. 3 2 1 2 1 3 2 1 1 2 HOUR OF POWER Young people need at least 60 minutes of exercise per day. WANT MORE? Find extra workouts at theweekjunior.co.uk/ activity-hub 24-25_TWJ_232_Do Something EX 4 V12.indd 24 20/05/20 9:30 AM

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Do something

The Week Junior • 23 May 2020

Indoor workout 4 Just because you’re not in school

doesn’t mean you can’t be active at home. With this indoor workout – the latest in a series created by Chris and Tristan from Mint Coaching (mintcoaching.fi t) – you can get yourself moving whenever and wherever you like. It’s best to wear comfortable sports kit or clothes that let you move around easily. It’s important to complete the warm-up fi rst – this will help prepare your body for the exercises you are going to do.

Start with hamstring brushes. Take one step forward. 1 Brush your hands, on one top of the other, down your straightened front leg from the thigh to the knee 2 then to the foot. Step forward with the other leg and repeat. Walk 10 steps forward doing this. Turn around if necessary. 3 Next is the footballer quad stretch. Pull one foot behind you, up to your bum. Pause to feel a stretch but keep your body straight. Alternate between legs. Do 10. Repeat the warm-up three times.

What it doesThese sideways jumps from a jog build speed and power, as well as quickening your reaction time.

Warm-up

3. Fast feet into lateral jump

Stay active at home with this simple workout.

Aim to do each exercise for 45 seconds and rest for 15 seconds before moving

on. Do this circuit three to fi ve times.

What to do 1 Bend your knees and make sure that they’re directly over your toes. Lift your chest and have your arms out behind you.

2 Jump up and forwards over a small object placed in front of you. Try to make your

start position match your landing position. Pause in this position before turning around and repeating the jump. This is jump two of 10.

What it doesThese are great for lower-body power. Your arm position behind you is really important – during take-o� they help propel you forwards, and for the landing they help you balance and get you ready for the next movement.

Did you enjoy this? We’d love to see pictures of you doing these exercises. Send them to [email protected]

What to do Lie face down and lift your body up so your elbows are directly under your shoulders, with forearms on the ground. Lift your hips o� the fl oor and hold for 30 seconds. Imagine a straight line running from your shoulders, down your back all the way to your heels.

What it doesThis will really work your core muscles. It’s most e� ective if you don’t allow your back to arch.

What to do Find something small to jump over. 1 Standing on one leg, hop over it. 2 Land on the same leg. Stay still before turning around and hopping back over. Do fi ve hops on each leg.

What it doesThe balance after the hop is the most important part of this exercise, as it’s this hold that will strengthen your legs and bum.

1. Plank hold

4. Double-footed jumps

2. Hops

What to do 1 Sprint on the spot while counting to fi ve. 2 On fi ve, jump powerfully sideways over a small object on the fl oor. 3 Pause in your landing position for two seconds before sprinting again. This time jump back to your starting point. That’s two jumps – aim to do 10 of them.

3 21

1 2

What to do

your toes. Lift your chest and have your arms out behind you.

landing position. Pause in this position before turning around

HOUR OF POWER

Young people need

at least 60 minutes

of exercise per day.

WANT MORE?

Find extra workouts at

theweekjunior.co.uk/