insideKENT Magazine Issue 46 - January 2016 | Page 78

HEALTH+WELLNESS
Jessie Pavelka cont.
PLAN AHEAD – GET ACTIVE

don’t need complex equipment – just your body, water and some killer tunes to get
you going.

The key to looking after yourself is to plan ahead. We
meticulously plan our holidays, our working day, a trip to
the theatre… so why don’t we plan for health? That needs
to change and what better time than now?

I thought it would be a good idea to suggest a HIIT workout that can be done quickly and
easily and fit in with most lifestyles. I have given you three levels of ability – choose yours and
don’t forget to challenge yourself.

Busy people need a routine that is quick and effective. For
those days when time is short, I would suggest HIIT sessions
(High Intensity Interval Training). These sessions are
explosive, they get the heart and lungs working and muscles
pumping. They are ideal for those who only have maybe
10-15 minutes a day. But I would also suggest that those
people also look at adding some more endurance-based
training into their week, maybe on their days off. Walking,
swimming, lifting some weights – something for when time
allows.

Easy

Moderate

Expert

Marching on the Spot

Marching High Knee

Marching Big Arms

Squats

Squat Jump

Squat Jump Reach

Reverse Lunges

Reverse Lunge with Hop

Reverse Lunges Hop and a Reach

Plank on Knees

Plank Full

Plank and Alt Arm Raises

Press-up on Knees

Full Press-up

Power Press-up

30 on 30 off

10 on 20 off

50 on 10 off

Photos: © Dominic Halpern

HIIT training consists of short periods of high explosive
moves followed by short periods of active recovery. The
benefits are that it is quick, you burn calories during and
then for several hours after exercise, and most importantly
for the people I work with, anyone can do it. Also, you

Wake Up Workout
7-10 minutes – let’s get fired up and ready for the day. This has been designed to be
progressive in movement and escalating in timescales to make each level a little more
challenging.

EASY
Marching on the Spot
• Start standing and march on the spot nice and
gently.
Squats
• Stand with your feet shoulder-width apart, head
up and chest proud throughout the exercise.
• Bend at the knees and push your butt
backwards.
• Lower to 90 degrees at the knees, keeping
your knees in line with your toes. Push through
your heels to return to the start position.
Reverse Lunges
• The start position for this is with your feet placed
shoulder-width apart.
• Take a long stride backwards with one leg,
lowering that knee to the floor.
• Push off the same foot and as you bring that
same leg back to the start position.
• Repeat alternating legs.
Plank on Knees
• Start on the floor with your elbows bent,
ensuring these are under your shoulders.
• Hand flat on the floor.
• Pull your belly button in up towards your spine.

• Come up onto your toes and then drop your
knees to the floor.
• Keep a straight line from our head to your hips.
• Hold this position for 10 seconds, rest and then
repeat.
Press-up on Knees
• Start position is hands under shoulders and
knees under your hips.
• Keep your abs tight so you create a flat back.
• Fingers facing forward.
• Slowly lower chest to floor, pause at the bottom
the drive hands into the floor to return to the
start position.

MODERATE
Marching High Knee
• Start standing and march on the spot nice and
gently.
• Ensure that you lift your knees so they are in
line with your hips.
Squat Jump
• Start by lowering yourself to a squat position with
water bottles in both hands.
• Then explode up driving through your feet and
legs to propel you up into the air on the way
up.
• Jump up and land with soft knees and repeat.

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Reverse Lunge with Hop
• The start position for this is with your feet placed
shoulder-width apart.
• Hold water bottles in either hands.
• Take a long stride backwards with one leg,
lowering that knee to the floor.
• Push off the same foot and as you bring back
leg though drive it up high in front of you and
do a little hop on the standing leg before you
place the your leg down foot down.
• Repeat alternating legs.
Full Plank
• Lie face down on the floor legs out behind you.
• Support you body weight on your elbow.
• Pull your belly button up towards your spine.
• Keep a straight line from your head to your feet.
Full Press-up
• Start position is hands under shoulders, feet
out behind you,
• Keep abs tight so you create a straight line
from shoulders to feet.
• Fingers facing forward.
• Slowly lower chest to floor, pause at the bottom
the drive hands into the floor to return to the
start position.