• 5 Fun Ways To Get Fit That Don't Feel Like Exercise

    get fit without trying

    If you dread your workout, chances are you're not going to do it. Slogging away on a treadmill for hours may be good for your body but it's not great for your mind. We've put together 5 awesome ways to get fit and burn calories without even realising it!

    1. Gardening

    Gardening is a great functional fitness workout as it will have you squatting down, stretching high, lifting your arms, and carrying heavy loads, all of which will challenge every muscle group in your body. A 140lb (10st) woman can expect to burn up to 300 calories from 1 hour of gardening!

    This is a great way to keep fit as it is free, you don't have to leave the comfort of your home, and in the summer you will be exposed to revitalising vitamin D from the sunlight. Not only this, it's a great skill to develop and you will have a beautiful garden to show for your efforts!

    gardening fitness workout

    2. Playing a musical instrument

    It may not feel like it, but playing a musical instrument can be a very energetic activity. Especially instruments like the drums where you use your whole body to play, you can expect to burn between 100-300 calories in an hour!

    Learning to play an instrument is an excellent skill to develop as it'll focus you mentally and this should help you in day-to-day life. Not only this, it can be very social as you can then join a band or orchestra to share your passion with others.

    playing an instrument exercise fitness workout

    3. Playing with your children

    It can sometimes feel difficult to exercise when you have kids as finding time can be almost impossible. Playing with your children by chasing after them in a park or playing football or another sport with them is an awesome way of getting fit yourself while also allowing your kids to expend all their pent up energy. Forget lifting weights, lifting your kids will give you a great workout without having to hit the gym!

    Playing with your children gives you an opportunity to bond and you won't even notice how many calories you're burning. Another benefit is that you'll be helping your kids to get active from a young age which will really help them in the long run.

    carrying children workout burn calories

    4. Walking the dog

    If you have a furry friend or two, you can expect to burn up to 200 calories an hour by walking them. Depending on how energetic your dog is, you could even go jogging with them to help them exercise better. 

    By having the company of your dog, you won't feel as self-conscious while out and about and knowing that you have to walk them will be all the motivation you need. 

    walking the dog burn calories lose weight get fit

    5. Cleaning

    Finally, spending time cleaning your house can be a great way of burning calories, toning up, and you'll have a beautiful sparkly house at the end of it! Just like with gardening, cleaning will act as a full body workout as you'll be squatting down to scrub low surfaces, reaching high, bending and twisting in all directions in order to clean. This will mean that all of your muscles are worked – even ones you may never have worked before!

    cleaning the house burning calories get fit

    Posted by Alexandra Parren
  • How To: Glute Bridges

    Glute Bridges How To Exercise

    Glute bridges are a classic exercise which and is commonly found in yoga and pilates. It targets primarily the glutes but will also work your hamstrings and back as well as your core. 

    To perform this exercise, place your feet on a small set and keep them hip-width apart. Make sure that your knees stay hip-width apart too and do not fall in. Place your hands flat on the floor and use your glutes to squeeze your lower body up into a bridge position. Keeping your back and glutes tensed, very slowly lower yourself back down. As you rise up, curl your back so that each part of your back leaves the floor in time, and do the same coming back down, so that you're rolling up and rolling back down.

    Glute Bridges Exercise How To

    Posted by Alexandra Parren
  • Use this surprising household item to switch up your training

    Sundried Workout Routine Model Photographer

    We've all seen the workout videos that try to encourage us to use everyday household items to help us work out. From pots and pans to the sofa, there are plenty of things you can use to complement your home workout, but here at Sundried, we've taken it one step further!

    This routine amplifies your body's work using a towel, creating extra friction or tension to intensify your efforts. We also use multiple planes of motion to develop strength that improves performance not only in sport but in everyday life as we twist and turn in multiple directions without even realising it.

    Training in different ways ensures you continue to progress, so challenge convention and use your towel to break a sweat, not wipe it!

    Tone with a towel

    Exercises using a towel

    Towel Trunk Twist

    Hold the towel out taut in front of you. Keeping both feet facing forward, twist from side to side as though you are looking for someone behind you.

    Towel Trunk Twist

    Squat with Overhead Reach

    Keeping that towel taut, squat down and reach both arms up straight above your head and as far back as your shoulders allow in one smooth motion. You're trying to warm up your shoulders through their full range of motion. We’ll be working them hard in this workout.

    Squat with Overhead Reach

    Squat with Towel Twist

    As you squat twist your hands down towards the furthest foot and then up diagonally to the ceiling as you lift. This should look like a woodchopper motion with the towel kept taut.

    Squat with Towel Twist

    Sliding Curtsey Lunges

    Place your towel under one foot, this will be the one that moves. Slide back diagonally into a curtsey lunge and then drag the towel back to your start point, without it leaving the floor.

    Sliding Curtsey Lunges

    Door Pistol Squats

    Wrap your towel around a door handle (make sure it's secure enough to take your weight), now take one leg out in front of you and sink down as low as you can on the other leg, this is a pistol squat. Great from improving your mobility and creating equal strength in both legs through isolation.

    Door Pistol Squats

    Reverse Plank Hamstring Curl

    Come down to the floor and place your towel under your heels. Sit with your hands by your hips and then lift up into a reverse plank. Keep your body in a straight line and try not to relax your head back. Now drag your heels in towards your bum and then back out to straight. You should feel this in your abs, shoulders and hamstrings as you drag the towel.

    Reverse Plank Hamstring Curl

    Push Up with Arm Slide

    Come into your regular push up position, with your towel underneath one hand. As you lower for a push up slide the towel hand out to your side in a straight line and drag it back in as you extend. If you need to, drop to your knees to make it easier. 

    Push Up with Arm Slide

    Plank Star Slide

    For this you need a towel under each foot. Start in your regular plank position, here you're going to be moving the opposite hand and leg. Lift one hand and twist into a side plank as you slide the opposite leg through towards the wall, making your body look like a star. As you return your hand drag your leg back and repeat on the other side.

    Plank Star Slide

    Sliding Pikes

    Place one towel underneath both feet and return to your plank position. Slide your legs in towards your hands keeping your legs straight (without locking your knees) and lift your bum up into the air to perform a pike, pause at the top and slide to the start.

    Sliding Pikes

    Pull Through Crunch

    Sit on the floor and hold your towel taught between both hands above your head. Now bring your legs in as though you were performing a crunch, but as you do, bring the towel down towards your legs. Feed your legs through the gap between your legs and the towel and straighten them once the towel is held beneath your hamstrings. Curl your legs back up and pass the towel over your toes as you return to the start position. Tough.

    Pull Through Crunch

    Dorsal Raise vs V sits

    Two for the price of one. Lying on your stomach start with your towel taut above your head. Lift your arms and legs to perform a dorsal raise, then keeping your towel tight, roll over onto your back. From this position fold in half, bringing your extended arms and legs together to meet in the middle for a v sit. Return to the mat and roll over to repeat your dorsal raise.

    Dorsal Raise vs V sits

    Cool Down

    Towel Bend and Stretch

    Holding you towel between both hands bend down keeping your legs straight to stretch your hamstrings and back, then rotate your shoulders and bring your taut towel behind your neck with extended arms.

    Towel Bend and Stretch

    Assisted Tricep Stretch

    Hold the towel in one hand and extend above your head, folding at the elbow to stretch the tricep, now using the other hand grab the towel and gently tug to extend the stretch into the tricep. Repeat both sides.

    Assisted Tricep Stretch

    Assisted Hamstring Stretch

    Use your towel as a hook over your toes and gently pull the foot up towards your head to stretch your hamstring and calves. Repeat both sides.

    Assisted Hamstring Stretch

    Oblique lean

    Hold the towel tight above your head and lean towards the outside of each thigh, stretching across your obliques.

    Oblique lean

    Now you may need that towel to wipe your sweat and bonus, your floor gets a good polish at the same time!

    To download the Tone with a Towel workout as a take home PDF as featured in BestFit magazine click here

    Posted by Alexandra Parren
  • How To: Shoulder Press

    How To Perform Shoulder Press Exercise

    The shoulder press is a classic exercise which is usually performed using dumbbells, but can be done using kettlebells instead. This exercise works your shoulders and will increase your strength in any vertical push exercise. It is a static movement and should be performed slowly and with care.

    Start with your elbows out at a right angle and do not drop your elbows below shoulder height. Push the dumbbells up to the ceiling, making sure you do not let them touch at the top as this will mean you lose tension in your shoulders. Slowly lower the dumbbells back down to the starting position, this is one rep. Breathe out as you push up, and breathe in as you lower back down. Really control the movement and you should feel a burn building up in your shoulders. 

    Shoulder Press Weights Exercise Sundried

    Posted by Alexandra Parren
  • How To: Push Press

    The push press is a great full-body exercise which you can use with a variety of different pieces of equipment - a medicine ball, a slam ball, a dumbbell, or a kettlebell would all be suitable. This exercise is very dynamic and is guaranteed to get your heart rate up. This exercise targets the shoulders primarily but will also work your legs, back, and core, making it a full-body workout. 

    How To Do A Push Press Exercise CrossFit Keep Fit Sundried

    Hold the ball or kettlebell in front of you with your hands placed underneath to support it. Keeping your head and chest up, sink into a deep squat and then as you come back up to standing, push the ball or kettlebell up to the ceiling. Keep the movement fast and dynamic and breathe out as your drive up to the ceiling.

    How To Do A Push Press Exercise Tutorial Step By Step Sundried

    Perform the exercise for either a set number of reps or for time. A beginner will do well to complete 30 seconds, with someone more advanced being able to complete 60 seconds without stopping.

    Push Press How To Exercise

    Posted by Alexandra Parren