FINAL WEEK: Get fit for summer with Sally

Sally Fitzgibbons has joined us in our quest for a healthier region. Photo: contributed

FINAL WEEK: Get fit for summer with Sally

It's the last week of our getting fit for summer with Sally series and if you've followed it through you should be in great shape.

UPPER BODY

Handstand hold against wall

REPS 60: Start in a high plank position with feet near wall. Take one step on to wall with foot then other foot. Walk both feet and hands back to where you feel comfortable. Hold this position for as long as you can, squeeze glutes, legs, tummy, and push up through shoulders and elbows.

 

Burpee plus push-up

REPS 12: Begin in a crouched position with your hands out in front. Jump your feet back to a high plank position. Slowly lower into a push-up and back up. Jump feet back in, drive through your heels to jump up as high as you can, landing softly with knees slightly bent. Repeat. 

Heel Touches

REPS 50

Lying on back facing ceiling, reach round to heels alternating each side, legs bent and in close to hips.

 

LOWER BODY

Squat jumps

REPS: 26   Start with your feet at hip-width apart and lower into a squat, keeping your back straight and chest up. Your knees should be tracking over your toes as you squat. Power through the heels as you jump up and extend the legs. Aim to land softly on your toes and lower back to your heels. If you have any knee pain, remove the jump component and just stand up.  

Step-up

REPS: 20

  Stand with your feet hip-width apart with a few feet between you and a bench. Engage your core, relax your shoulders and step one foot up on to the bench followed by the other. Resist back down on to the ground, landing softly with bent knees.  

 

Four-point-to-point extension

TIME 50 SECONDS

Start on all fours in a kneeling position with palms flat on floor underneath shoulders. Lift one knee and opposite arm to come out straight, squeeze glutes and core at top of rep and control back into centre.

 

FULL BODY

Bunny Hops

SKIPPING: 15s/30s/45s/60s/45s/30s/15s   BUNNY HOPS: 15s/30s/45s/60s/45s/30s/15s    Start crouching down on toes with palms flat on floor in front of knees, arms straight and strong. Lean weight into upper body as you push off toes to hop up. Kick your heels up to your glutes as you hop up and land back on your toes on the way back down, repeat.  

Speed skater

SKIPPING: 15s/30s/45s/60s/45s/30s/15s

  SPEED SKATER: 15s/30s/45s/60s/45s/30s/15s   Start with your feet slightly wider than hip-width apart. Hinge over at your hips, engage your core. Reach your left arm over to your right foot, bending your right knee as you do so. Come back to the centre and repeat on the other side.

 

V-up position alternating legs

SKIPPING: 15s/30s/45s/60s/45s/30s/15s

  POSITION ALTERNATING LEGS: 15s/30s /45s/60s/45s/30s/15s     Start by sitting up on your glutes. Shift your weight back slightly to activate your abs. Exhale, bringing your legs to table top, reach your arms forward. Maintain this position, bring your right leg in toward your chest as you extend your left outward. Repeat by alternating legs.