A NEW Year, a new you...
It’s 2012 and time to finally fight that flab.
But that doesn’t have to mean taking out an expensive gym membership or shelling out loads of cash for fancy equipment.
The Star has teamed up with Sheffield fitness expert Paul Glazby to put together a fitness regime which costs you nothing at all.
Paul, who runs the Prime Mover personal fitness centre on Jessop Street, said many people’s January fitness plans are abandoned by February 1.
But this simple regime allows you to exercise for free, in your own home or in a park – and it takes less than 10 minutes.
Paul said: “Why put yourself through the soul destroying, mundane torture of another treadmill workout when there’s far more interesting and effective ways to get the post-Christmas body you want?
“In my opinion the most effective piece of equipment in the ﬁtness market is your own body.
“You can do this workout in your living room, hotel room, outdoors or anywhere with about one square metre of ﬂoorspace – and no equipment.”
For a free taster session at Paul’s Prime Mover gym, call 0808 147 6979 or log-on prime-mover.co.uk.
Each exercise is performed for 40 seconds, with a 20 second rest, and then straight on to the next one.
After a thorough warm-up, work through the six different exercises. As you progress you can move on to completing this whole circuit two times, then three times, then eventually three times each.
When you complete the workout perform some light stretches.
Paul said: “If you do this workout three times a week you’ll see some dramatic results in a very short time.
“You will, however, have to couple this with a sound nutrition approach to maximise your efforts.”
For information about what to eat while you exercise, log-on to www.nhs.uk/livewell/goodfood.
These work the thighs, backside, lower back and upper back.
To perform the Prisoner Squat stand with feet shoulder-width apart, with your hands behind your head and elbows pointing out to the sides.
Keeping your chest up and eyes focused straight ahead, initiate the squat by pushing your hips back, allow the knees to bend. You should feel like you’re sitting back on a chair, lower yourself down until your thighs are parallel to the ground then push through your heels to return to standing.
This exercise works the chest, shoulders, core and backs of the arms.
Position yourself face-down with your hands just wider than a shoulder-width apart.
You should only have hands and toes in contact with the ground and your body needs to be straight from shoulder to heel – if you are raising your hips then you lose the core work involved in this exercise.
From this position lower ALL your body by bending your elbows until your upper arms are parallel to the ﬂoor.
Push yourself back to the start position.
You can make this easier by putting your knees on the floor, pivoting from the knees rather than the toes – but ensure a straight body position is maintained from knee to shoulder.
Another great thigh exercise – which also exercises the backside.
Start standing with feet together, take a long stride forwards then, as your front foot lands, lower the knee of the back leg towards the ﬂoor, taking care not to bounce your knee off the ﬂoor.
Throughout the exercise you should aim to maintain an upright posture.This can be helped by leaning slightly backwards.
This is a bit of a cardio blast to elevate the heart rate.
This is basically running on the spot – look to get your knees up to hip height on every repetition.
More core work to tighten the stomach, these are much more effective and safer than sit-ups.
For the plank assume a press-up position and then drop from your hands onto your elbows. Hold this position as long as you can, aiming to keep the back of the head, shoulder blades and backside aligned.
Doing this beside a mirror can be helpful to ensure correct form.
This is a full-body movement that works the thighs hard.
From a standing position squat down and place both hands on the ﬂoor in front of you.
From here jump your feet (feet kept together) out to a full stretch, and then immediately pull them back in and then return to standing. That’s one repetition.