Personal trainer reveals the 7 simple moves to stay fit at home

ザ・ 7 simple moves to kick start your New Year’s fitness goals NOW: A-list personal trainer reveals the total body workout you can do at homefrom ‘dining chair step-upsto ‘the stair spiderman

  • Pierre Pozzuto trains A-listers including Gordon Ramsay and Keira Knightley
  • ここに, he reveals to FEMAIL the seven home workout moves to try out at home
  • Includes using staircase do to ‘spidermanand a chair for to step-ups
  • クリスマス is a time when many of people take a break from their usual food and fitness routines in favour of relaxing with treats and spending time with family before hitting the gym in January.

    But a celebrity personal trainer has revealed how getting a kick start on your fitness now can help fight the January bulge and give you some much needed endorphins over the festive period.

    London-based Pierre Pozzuto, who has trained A-listers Gordon Ramsay, Keira Knightley and Ben Miller, spoke exclusively to FEMAIL about the easy ways you can work out without leaving the house.

    ここに, Pierre, who works for wellness and fitness app TRUCONNECT by TV.FIT, reveals to FEMAIL the seven home workout moves to try now at home to get a head-start on your New Year’s fitness resolutions

    The Walkout Commando

    Stand feet hip width apart & squat down whilst reaching down to the floor just in-front of you.

    2. Stand feet hip width apart & squat down whilst reaching down to the floor just in-front of you.

    1. Stand feet hip width apart & squat down whilst reaching down to the floor just in-front of you. 2. Stand feet hip width apart & squat down whilst reaching down to the floor just in-front of you.

    4. Place a hand back on the ground about shoulder width apart, then the other and reverse the process back to standing.

    4. Place a hand back on the ground about shoulder width apart, then the other and reverse the process back to standing.

    Pierre says: ‘The great thing about this move is you need limited floor space and no equipment – good news for many of us working out from home at this time.

    ‘It’ll also challenge the entire body, and is a great twist for those bored of conventional squats, or if perhaps you’re looking for an exercise that packs a bit more punch on the legs, conscious of reduced step counts, more time spent inside lounging by the TV.

    This will certainly get your quads burning and your heart rate sky high

    How to do the walkout commando

    1. Stand feet hip width apart & squat down whilst reaching down to the floor just in-front of you.

    2. Placing your hands on the floor, start walking your arms out to a high plank/press up position.

    3. この時点で, should you need to (to regress the level of intensity), drop your knees on the ground and bring your upper body down onto the elbows (low plank).

    4. Place a hand back on the ground about shoulder width apart, then the other and reverse the process back to standing.

    Tip: You can make this more advanced by adding a jump or jump tuck whenever you get back to standing.

    Complete four regression sets with 30 seconds rest in between: 設定 1 – 12 reps, 設定 2 – 10 reps, 設定 3 – 8 reps, 設定 4 – 6reps

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    The Stair Spiderman

    The new Spiderman movie may have just come out, but don’t be fooled into thinking this one is a mere tribute to it.

    代わりに, what it is, is a refreshing way to move the entire body at home, as a twist on conventional stair climbs. It’s a great one for hand-eye coordination and will work wonders for your endurance without the need to leave the comfort of your own home!

    The new Spiderman movie may have just come out, but don't be fooled into thinking this one is a mere tribute to it. 代わりに, what it is, is a refreshing way to move the entire body at home, as a twist on conventional stair climbs. It's a great one for hand-eye coordination and will work wonders for your endurance without the need to leave the comfort of your own home!

    The new Spiderman movie may have just come out, but don’t be fooled into thinking this one is a mere tribute to it. 代わりに, what it is, is a refreshing way to move the entire body at home, as a twist on conventional stair climbs. It’s a great one for hand-eye coordination and will work wonders for your endurance without the need to leave the comfort of your own home!

    How to do a stair Spiderman

    1. You will need a staircase, preferably straight mounted and with an even step formation.

    2. Set yourself up with one foot on the floor (bottom of the staircase), and the other on the first or second step depending on your height and comfort preference.

    3. 同様に, place your hands one or two steps apart further up the staircase so you are in an all-fours climbing position.

    4. As you start to climb, you will find a pattern that best suits you and a reach range that does the same. Climb one or two steps per foot/per hand each time, alternating between them. There is no right or wrong process here.

    5. Once you reach the top of the stairs you have two options: either reverse the process, or stand up and walk yourself back down to the bottom. The latter will work you calves more, but be careful as you get more fatigued.

    10 flights of stairs per set – 5 sets with a 30 second rest in-between.

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    Four Corners

    Don’t plan to move from the rug in front of the TV? No problem…

    As core exercises go, they don’t get more interesting and different than this.

    Low impact and fantastic for coordination, the Four Corner exercise originates from the martial arts world and is one I’ve taken most of my clients through from my karate days.

    再び, no equipment required, due to its nature, time spent under tension throughout, it’s a great one to build into quick and easy more intense spells of exercise where perhaps you’re found wanting of motivation over the Christmas period.

    How to do the Four Corners

    Place yourself on all fours (手 & 足) facing down.

    Create a 90-degree bend in the legs and a soft bend in the arms & brace your core.

    Place yourself on all fours (手 & 足) facing down and create a 90-degree bend in the legs and a soft bend in the arms & brace your core.

    1. Find some floor space, soft or hard is up to you.

    2. Place yourself on all fours (手 & 足) facing down.

    3. Create a 90-degree bend in the legs and a soft bend in the arms & brace your core.

    4. Feed your right leg across to where your left hand is and replace it whilst moving that left arm up and over to replace where the right foot was. You are now facing up.

    5. Now move your right hand over the body to where your left foot is whilst moving that left foot back under the body to where that right hand once was.

    6. 繰り返す 4) その後 5) till you’re back where you started. You will notice you rotate one direction, so once you get stronger with this move try going the other way or alternating direction (starting with right or left foot first).

    Due to the set-up position of this move there is constant tension, so regardless of if you make a mistake or go wrong you will always be working.

    3 sets of 1-minute rounds, 30 seconds rest between sets.

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    Dining room step ups

    The dining room often steals the show at Christmas, そして, if you can pry away a chair from Mum, can also become a mainstay of your festive fitness routine.

    If you’re one of those people who will spend 95% of the time around the dining room table at Christmas, or perhaps slumped on the sofa in a food coma, it’s important to make sure you get your legs moving as the largest muscles in the human body.

    This exercise is perfect to fire up all the major leg muscles, namely your hamstrings, glutes and quads, and will see your heart rate elevated for some time post workout…let’s hope to start metabolising your Christmas dinner!

    Grab yourself a dining chair, preferable with a hard/uncushioned seat and no arm rests. 2. Place one foot firmly and completely on the seat, but set yourself up on either the left or right side of the chair so one hand can reach and hold the back rest.

    Drive through that foot till you're standing up straight on top of it.

    1Grab yourself a dining chair, preferable with a hard/uncushioned seat and no arm rests. 2. Place one foot firmly and completely on the seat, but set yourself up on either the left or right side of the chair so one hand can reach and hold the back rest Drive through that foot till you’re standing up straight on top of it..

    How to do dining room step ups

    1. Grab yourself a dining chair, preferable with a hard/uncushioned seat and no arm rests.

    2. Place one foot firmly and completely on the seat, but set yourself up on either the left or right side of the chair so one hand can reach and hold the back rest.

    3. Drive through that foot till you’re standing up straight on top of it.

    4. From here your options are:

    • A. As you stand up, raise the opposite leg’s knee up out in front of you each time
    • b. Opt to challenge your core more by not holding the back rest if you feel confident enough in your fitness level to do so
    • c. Add weight to the hand you have spare for added punch

    5. Having chosen your options from 4), return back down to the floor with the opposite leg and repeat the move.

    TIP: It’s important that the driving leg on the chair is straight at the top and you don’t lean forward and stare at the chair seat. Keep good form and posture.

    3 regression sets, 30 seconds rest between sets: 設定 1 – 15 reps Left/Right, 設定 2 – 10 reps Left/Right, 設定 3 – 5 reps Left/Right

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    Bus Driver Shoulder Burner

    If you perhaps don’t fancy the trip to the gym over the Christmas period, but want to build in some targeted resistance to your workouts, this is a great exercise to tackle.

    The fine movements involved will encourage recruitment of muscles through the arms (not just the triceps and biceps!), and the explosiveness of the second phase of the move is a simple and effective way to bring some energy into your workout when perhaps you are feeling a little more sluggish and lazier.

    With a fridge and cupboards packed to the brim with food too, if perhaps you haven’t got your usual dumbbells at the ready, there’s bound to be something to fit the mould to act as your weighted prop…

    Find a weigh and like a steering wheel, rotate the item left and right making sure your hands always reach a 'North & South' position. You will be tempted to bend the arms, but keep them straight at all times.

    Find a weigh and like a steering wheel, rotate the item left and right making sure your hands always reach a ‘North & 南’ position. You will be tempted to bend the arms, but keep them straight at all times.

    The second part to this now requires you to tuck that item under your chin (high chest area), and to then simultaneously push the item straight up above your head, jump Jacking your legs out wide

    Drop the item back to the chest, and jump the legs back in together.

    The second part to this now requires you to tuck that item under your chin (high chest area), and to then simultaneously push the item straight up above your head, jump Jacking your legs out wide. Drop the item back to the chest, and jump the legs back in together.

    1. You will need an item that is 1kg or more and about 6 inches or more in width. Commonly a water bottle, dumbbell or weight plate (2.5kg+)

    2. Whatever the item, hold it at both ends and straighten your arms out in front of you at shoulder height.

    3. Like a steering wheel, rotate the item left and right making sure your hands always reach a ‘North & 南’ position. You will be tempted to bend the arms, but keep them straight at all times.

    4. The second part to this now requires you to tuck that item under your chin (high chest area), and to then simultaneously push the item straight up above your head, jump Jacking your legs out wide. Drop the item back to the chest, and jump the legs back in together.

    3 sets with 30 seconds rest – 30 seconds of Bus Drivers at your best pace, に続く 30 seconds of the weighted Jack jumps.

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    Push-Up Trio

    Alike the twist I took you through on the conventional squat earlier, the push-up is another move where, by getting creative, you can help yourself to even greater benefit.

    Different things work for different people, but boredom is a big reason why many fall by the wayside in achieving, so I would recommend keeping your workouts that little bit different and exciting so they don’t feel like so much of a chore, both over the Christmas period and beyond!

    These variations on the common push-up will work all of the key muscles thoroughly…

    Variant 1 is the diamond push up. Thumbs and index fingers touch as to create a diamond shape. Those hands are positioned direct below your chest.

    Pierre is pictured in the push up

    Variant 1 is the diamond push up. Thumbs and index fingers touch as to create a diamond shape. Those hands are positioned direct below your chest.

    最後に, after this second repetition, take the right arm a further 12 inches out, and for 2 seconds bend your arms till your chest reaches the floor.

    最後に, after this second repetition, take the right arm a further 12 inches out, and for 2 seconds bend your arms till your chest reaches the floor.

    How to do a push-up trio

    1. Find yourself some floor space. Soft or hard is optional, however if you need to place your knees on the ground during this exercise make sure you at least have a towel &/or similar for comfort.

    2. Variant 1 is the diamond push up. Thumbs and index fingers touch as to create a diamond shape. Those hands are positioned direct below your chest.

    3, Now it’s important you take an extra wide leg stance (toes or knees) for the later variants.

    4. Start to bend your arms till your chest reaches the diamond hands. Take this slow. It should take 2 seconds or thereabouts.

    5. Same on the way up till you’re back to a ‘soft bendstraight arm.

    6. そこに着いたら, take the right arm out about 12 inches and begin bending your arms again. This time drawing the elbows backwards, tuck them in to your sides. 後 2 seconds or so when your chest is between your hands, press away till your arms are straight again.

    7, 最後に, after this second repetition, take the right arm a further 12 inches out, and for 2 seconds bend your arms till your chest reaches the floor.

    8, On the way up begin to transfer your weight into the left arm and raise the right arm off the floor. Follow that hand and arm up to the ceiling creating a straight-line arm to arm.

    9. When you lower that right arm, bring it back to diamond hands and repeat this trio of push ups with the left arm leading.

    TIP: Once fatigue kicks in, consider coming down onto your knees or doing the remainder reps on a raised platform for a less intense version.

    3 sets of three for each arm, 1 minute’s rest in-between. ダイヤモンド, Narrow, T Push Up. Right/left, Right/left, Right/left.

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    Russian Runs

    Less well known that the now famous ‘Mountain Climber’, Russian Runs give you a great HIIT exercise without the need for equipment.

    Ideal for short, sharp bursts of energy and perfect to compliment any of the chosen exercises above, I love to implement these as finishers when creating workouts for my clients.

    They’ll get the endorphins flowing to see you feeling a healthy dose of Christmas cheer through the season!

    Place hands on the floor. Place feet on the floor hip width apart (body facing up).

    Your goal is to kick your legs out in front of you at your best possible speed

    Place hands on the floor. Place feet on the floor hip width apart (body facing up). Your goal is to kick your legs out in front of you at your best possible speed

    1. 簡単: place hands on the edge of a chair seat. 中: place hands on the edge of a step box. Hard: place hands on the floor. Place feet on the floor hip width apart (body facing up).

    2. Your goal is to kick your legs out in front of you at your best possible speed.

    3. Try the running version which requires more upper body strength, and land on the balls of your feet. Lose the impact and just kick as quick as possible, landing more towards the back of the foot.

    Tabata style – 4 total minutes = 8 バツ 20 seconds on, 10 seconds rest

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    For more exclusive workout content from celebrity trainer Pierre Pozzuto, visit the TRUCONNECT by TV.FIT app (www.truconnect.fit)

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