The nzgirl No Excuses Fitness Challenge!

So being the proactive group of girls that we are, we decided to do something about it! We enlisted the help of super personal trainer Sibyl Mandow, to whip us in to shape over the course of four weeks, with pre-work (a very comfy 7.30am) workouts.

Each week she took us through a new, one hour workout in a different location - from a park, to a beach, in the city and even here in our office! Sibyl wanted to prove to us that you really can workout anywhere – you don’t need a fancy gym membership or expensive equipment, and there really is no excuses for why you can’t exercise regularly and keep in shape.  

So we bring you the first of the nzgirl No Excuses Fitness Challenge, and seriously, if we can do it, so can you!

Warm Up
Start with a light jog to warm up for approximately 10 minutes.

Cardio
Jog up Jacob’s Ladder (or similar steep hill) for approx 20-30 minutes. This will provide a high intensity cardio workout (click here to find out more), so you get a harder, more thorough workout in a shorter period of time (yay!). Because you’re jogging upwards, you can then rest and recover on your way down. This allows you to work to your maximum body power for a short time and then have a recovery period, so you can work to your max again. The fitter you get, the quicker your recovery will be. Running up the steep surface is also great for toning the thighs and bum.

Step Ups

Find a bench and use one leg at a time to step up, lifting your entire body. Do three sets of ten step ups on each leg. This is great strength training which works the thighs and bum. Use your arms to help power yourself up. You should be standing upright looking forwards.  

Use a round-about to practise tricep dips (you can use any flat surface, however a round-about is best). Place palms flat down on the surface, with fingers facing your back. Lower your body slowly by bending your upper arms. Every time you rise take a step to the left. Continue until you are back to where you started, and then repeat but this time go to the right. This works your core muscles because you have to use them to balance yourself when your body weight is on an unstable surface.

 

Make the most of the fact that you are in a park and use the adventure playground! This is a fun way to workout, and works your upper and lower body at various stages, sometimes both at the same time. Go through the entire playground – slides, monkey bars and all. This works your upper and lower body at various stages and sometimes both at the same time. It also works your core because you have to balance your body, and depending on how fast and hard you work yourself you can also get a cardio workout!

 

Remember to do your stretches! Click here to find out more.

 

By the end of this workout we’re all completely knackered – Jacob’s Ladder really worked our thighs and bums! However, we loved the treat at the end – the playground was a fun way to get squeeze in exercise and a highlight for all of us (lets face it, who doesn't like playgrounds?!).