• Say ‘Yes’ to Sculpted Shoulders

    Part of our wedding workout guide.

    That’s right ladies it’s time for week 2 of your “make your ‘something new’ your body” wedding workout regime.

    After last week's aisle ready arms, it’s time to take things up a notch, so get ready to say ‘yes’ to sculpted shoulders.

    Boost your confidence with this shoulder focused workout, perfect for those going strapless. All you need are a couple of sets of dumbbells, I suggest a light pair and a heavier pair and then a mat, or clear space to move around freely.

    Plank Hold

    Warm up:

    Your warm up’s the same as last week, so you should be pros at this by now. The moves are simple and effective, taking your heart rate over 130bpm to get the job done.

    Read this article to understand why you should use your heart rate when training.

    The 100: Complete 20 of each of these exercises to warm your body up so you are limber and ready to exercise.

    • 20 x Forward and Backward Arm Circles
    • 20 x Trunk twists
    • 20 x Star Jumps
    • 20 x Heel Flicks
    • 20 x High Knees

    Workout:

    Now you’re good and ready, let’s get to work!

    Last week you were working on 10 reps, but this week, we’re going for a dirty dozen!

    Pike Push Ups

    Start as though you were about to complete a regular pushup, with your arms extended beneath your shoulders in a plank position. To complete a pike push up you now bring your bum into the air as high as you can and complete a push up from this position. This puts more focus onto the shoulders. You’re going for 12.

    Up and Down Planks

    Start in a plank from your hands. Keeping your balance and control, lower one side so that you are in a plank from your forearm, match the other side and then pick yourself back up into a extended plank one side at a time. Both sides up and down counts as one rep, let’s get 12.

    Side plank

    Lie on your side and place your elbow directly underneath your shoulder with your forearm flat on the floor. Push your side up so you’re propped up on your elbow, keeping your body streamlined with your hips lifted. Hold here for 30 seconds, before switching and repeating on the other side.

    Plank with Renegade Row

    For this move, you’ll need to grab your pair of dumbbells. Now holding a dumbbell in each hand, come into an extended plank. Leading with the elbow, lift your dumbbell up towards your armpit for a row. Return the dumbbells to the floor in an extended plank position and then repeat the other side.  You should complete 12.

    Arnold Press

    This one requires your heavy weights. Stand with your feet shoulder width apart and your dumbbells held in front of your face. Your palms should be facing towards you, with your weights held as though they were in a static bicep curl, you then bring your dumbbells round until they are at the start point for a shoulder press. You’ll be shaped like a Y with your arms at a 90 degree angle, palms facing out, from here we then push above the head, without pausing. As you return the weights to their start position, you turn your palms back in to face towards you. Palms face in, out and then in again. Complete 12.

    L Raises  

    Back to your lighter dumbbells. Grab a weight in each hand, palms facing towards you. Raise the dumbbells up in front of you with straight arms until they are in line with your chest, from here split your arms and bring each dumbbell back until they are extended in line laterally with your shoulders. 12 reps.

    Arm Circles

    Grabbing a lighter dumbbell in each hand, extend your arms out by your sides and draw little circles in the air. Continue circling for 30 seconds. Push through the burn, think wedding bells. You can do it.

    The Finisher: Dumbbell Press Burpees

    These are tough. Grab your dumbbells and hit the deck, jumping your legs out and in for a burpee. Now as you jump up to finish 1 rep, lift your weights above your head for a shoulder press. Killer. 12 to finish!

    Complete this circuit 3 times over for shoulders ready for showing off in your wedding dress.

    Cool Down:

    Shrug and Roll

    Relax. Raise your shoulders up towards your ears and give them a roll, circling forwards and backwards.

    Bend and Stretch

    Bend over and let your upper body hang loose, if your arms are dangling against the floor, grab your forearms to allow a further stretch.

    Cross Body Reach Behind The Head

    Lift your right arm straight up, then bend at the elbow and let hand fall behind your head, bend your left arm round and reach towards the right hand. Your aiming for them to meet by your shoulder blades. Swap and do the same for the other side.

    Perfect Your Posture

    Top tip: Work on your posture to create better looking shoulders. Slumped over shoulders make you look smaller and tired. Practice keeping your chest lifted by relaxing your shoulders with this 3 part routine. Shrug, Push, Drop. First, shrug your shoulders up as high as you can to your ears, then push them right back, sticking your chest out and squeezing your shoulder blades together. Finally, drop your shoulders back down. Think up, back and down and always try to stand with your sternum facing up.

    Have fun girls, you can do this!

    Next week… “I do” want a flat stomach...

    Posted by Victoria Gardner
  • HIIT ABS

    Can you achieve a beach ready belly from working out? ABSolutely.

    The sun’s out and that can only mean one thing, it’s time to try the Sundried summer shred.

    This workout combines ab focused moves with high intensity cardio intervals, to keep your heart rate up and your body burning calories, not just during, but after your workout.

    Let’s get to it.

    HIIT Abs

    Warm up

    To make sure your muscles are warm, limber and ready to exercise, we need to get your blood pumping and that means cranking your heart rate up. Start by jogging on the spot for 3 minutes and then complete: 10 squats, 10 push ups, 10 lunges and 10 burpees. That should do the trick.

    HIIT ABS

    Your abdominal workout comes complete with a twist, you will not exclusively be training abs. Oh no. That’s far too easy. Between each exercise you will do 30 seconds of cardio.

    Why? Because training your abs lying down burns about half a cucumber. We need to burn calories (energy) to lose body fat and reveal a toned tum, so in between each set of core exercises, crank up the intensity with cardio acceleration. For 30 seconds you will alternate between high knees, heel kicks and star jumps adding a grand total of 10 minutes of high intensity interval training to your workout by the time you’re through!

    Roll back mountain climbers

    Start by lying on your back and bring your knees into your chest, rock back onto your shoulders and use the momentum of your movement to roll forward, place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps per round.

    Cardio acceleration: 30 second of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

    Plank Split Squat Thrusts

    Hit the mat and come into a plank off your hands, keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. 10 per round.

    Cardio acceleration: 30 second of heel kicks. Kick your heels towards your bum cheeks as fast as you can. Remember the aim is to keep your heart rate up, so keep the intensity high.

    Oblique Plank Pull Throughs

    Grab a dumbbell and place it within reaching distance. Lay on your side and prop yourself up on your forearm, underneath your shoulder. Lift the hip so you are into a side plank, using your free hands grab your dumbbell, reach up over your head extending your arm out straight and then down and through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 5 one side, switch and match your other side up.

    Cardio acceleration: Star jumps. Complete 30 seconds of star jumps, as quickly as you can!

    Dorsal Raise vs V Sit (see images)

    Two for the price of one. Start laying on your front with your arms extended over your head. Perform a dorsal raise by lifting your hands and feet at the same time, then roll over onto your back and perform a V sit. You do this by keeping your legs and arms straight and reaching them towards one another, folding your body in half.

    Cardio acceleration: We’re back to your first cardio acceleration move. 30 seconds of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

    Dumbbell Russian Twists

    For this exercise, start seated with your back straight and knees slightly bent, lean back until you feel your abdominals engage. Grab a dumbbell and extended it in front of you, holding onto it with both hands. Twist your body to touch the dumbbells to the ground either side of you. Make it harder by lifting your feet off the ground. Tapping the double once to either side counts as one rep and you should go for 10.

    Cardio acceleration: 30 seconds of heel kicks. Part 2.

    Flutter Kicks and Scissor Kicks

    Lay on your back and place you hands by your sides, palms down. Lift your legs off the mat, keeping your back firmly pressed into the ground. Start with flutter kicks, making little pulses up and down with the legs as though you were swimming, count for 20 seconds here and then begin crossing one foot over the other for scissor kicks for a 20 seconds more.

    Cardio acceleration: Star jumps. Complete 30 seconds.

    Crucifix Plank:

    A crucifix plank takes your regular plank and makes it twice as hard. Maybe three times. Place your hands out in line with your shoulders so that your body forms a T shape and then position the rest of your body to meet you in a plank. Hold here for 30 seconds, if you feel you’ve got more in you… I challenge you to hold out longer!

    Now repeat the entire circuit, with the cardio acceleration, 3 times over.

    Cool down:

    Make sure you spend adequate time cooling down and stretching to prevent the dreaded DOMS (delayed onset muscle soreness).

    Suggested cool down: Cat/Cow Yoga stretch.

    Prepare for it to ache everytime you laugh for the next few days, if it does you’re on track. Ha ha ha!

    Remember: Abs are made in the kitchen, so combine this workout with a healthy lifestyle to achieve the best results.

    HIIT abs, Workouts

    Meta description: HIIT abs Workout. This Sundried shredded routine is designed to get your stomach ready for summer, asap.

    ‘I do’ want a flat stomach

    Who doesn’t want a flat stomach?

    Wedding or not, I think this is true for all of us. We’re at week 3 of our wedding workout routine now, so you should be getting used to training, seeing some hard earned results and making your ‘something new’ your wedding body.

    Let’s get to it.

    Warm up

    To make sure your muscles are warm, limber and ready to exercise, we need to get your blood pumping and that means cranking your heart rate up. Start by jogging on the spot for 3 minutes and then complete: 10 squats, 10 push ups, 10 lunges and 10 burpees. That should do the trick.

    ‘I do’ want a flat stomach

    Your abdominal workout comes complete with a twist, you will not exclusively be training abs. Oh no. That’s far too easy. Between each exercise you will do 30 seconds of cardio.

    Why? Because training your abs lying down burns about half a cucumber. We need to burn calories (energy) to lose body fat and reveal a toned tum, so in between each set of core exercises, crank up the intensity with cardio acceleration. For 30 seconds you will alternate between high knees, heel kicks and star jumps adding a grand total of 10 minutes of high intensity interval training to your workout by the time you’re through!

    Roll back mountain climbers

    Start by lying on your back and bring your knees into your chest, rock back onto your shoulders and use the momentum of your movement to roll forward, place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps per round.

    Cardio acceleration: 30 second of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

    Plank Split Squat Thrusts

    Hit the mat and come into a plank off your hands, keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. 10 per round.

    Cardio acceleration: 30 second of heel kicks. Kick your heels towards your bum cheeks as fast as you can. Remember the aim is to keep your heart rate up, so keep the intensity high.

    Oblique Plank Pull Throughs

    Grab a dumbbell and place it within reaching distance. Lay on your side and prop yourself up on your forearm, underneath your shoulder. Lift the hip so you are into a side plank, using your free hands grab your dumbbell, reach up over your head extending your arm out straight and then down and through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 5 one side, switch and match your other side up.

    Cardio acceleration: Star jumps. Complete 30 seconds of star jumps, as quickly as you can!

    Dorsal Raise vs V Sit (see images)

    Two for the price of one. Start laying on your front with your arms extended over your head. Perform a dorsal raise by lifting your hands and feet at the same time, then roll over onto your back and perform a V sit. You do this by keeping your legs and arms straight and reaching them towards one another, folding your body in half.

    Cardio acceleration: We’re back to your first cardio acceleration move. 30 seconds of high knees. Keep your knees up nice and high and tilt your pelvis forward to get more of a burn into your abdominals. (Tip: If you aren't able to time 30 seconds, aim for 60 reps).

    Dumbbell Russian Twists

    For this exercise, start seated with your back straight and knees slightly bent, lean back until you feel your abdominals engage. Grab a dumbbell and extended it in front of you, holding onto it with both hands. Twist your body to touch the dumbbells to the ground either side of you. Make it harder by lifting your feet off the ground. Tapping the double once to either side counts as one rep and you should go for 10.

    Cardio acceleration: 30 seconds of heel kicks. Part 2.

    Flutter Kicks and Scissor Kicks

    Lay on your back and place you hands by your sides, palms down. Lift your legs off the mat, keeping your back firmly pressed into the ground. Start with flutter kicks, making little pulses up and down with the legs as though you were swimming, count for 20 seconds here and then begin crossing one foot over the other for scissor kicks for a 20 seconds more.

    Cardio acceleration: Star jumps. Complete 30 seconds.

    Crucifix Plank:

    A crucifix plank takes your regular plank and makes it twice as hard. Maybe three times. Place your hands out in line with your shoulders so that your body forms a T shape and then position the rest of your body to meet you in a plank. Hold here for 30 seconds, if you feel you’ve got more in you… I challenge you to hold out longer!

    Now repeat the entire circuit, with the cardio acceleration, 3 times over.

    Cool down:

    Make sure you spend adequate time cooling down and stretching to prevent the dreaded DOMS (delayed onset muscle soreness).

    Suggested cool down: Cat/Cow Yoga stretch.

    Prepare for it to ache everytime you laugh for the next few days, if it does you’re on track, ha ha ha!

    Bonus: Completing this workout will help make your cake tasting feel a little less guilty!

    Remember: Abs are made in the kitchen, so combine this workout with a healthy lifestyle to achieve the best results.

    Posted by Victoria Gardner
  • Make Your ‘Something New’ Your Figure

    Part of our wedding workout guide.

    Your wedding day is the best day of your life, so no doubt you want to be in the best shape of your life. Sundried know how stressful planning a wedding can be, but when it comes to wedding workouts, we’ve got you covered. Over the next 5 weeks we will be giving you all you need so your something new is your figure. As for the flowers, dress and everything else that comes with it, well that's down to you.

    Your arms are probably the most commonly exposed bit of skin, so no matter what style of dress you choose, the chances are you’re going to have your arms on show. This workout helps focus on giving you long, lean, limbs so you’re isle ready.

    Sundried TrainingSophie wears the Breithorn Bra from Sundried

    Aisle Ready Arms

    If the weight of your engagement ring isn’t quite heavy enough to give your arm a workout, it’s time to grab some dumbbells. All you will need for this workout is a set of weights ranging from 3-5 kg and enough space to move freely.

    Warm up:

    The 100: Complete 20 of each of these exercises to warm your body up so you are limber and ready to exercise.

    20 x Forward and Backward Arm Circles

    20 x Trunk twists

    20 x Star Jumps

    20 x Heel Flicks

    20 x High Knees

    Workout:

    Dumbbell Halos

    Grab a dumbbell in each hand, taking an underhand grip (with your little finger closest to the top of the dumbbell). Start by holding the weights in front of your face, maintaining a slight bend in the arm, circle the weights around your head, complete 10 reps clockwise and then 10 reps counter-clockwise.

    Dumbbell Windmills

    Start with your feet just outside shoulder width and select a pair of dumbbells you can hold extended out to your sides, in line with your shoulders. Keeping your arms held out straight, rotate at the hip to bring one dumbbells towards the floor, shaving down your leg until it is just over the foot. At this point your other arm should be extended above your head. Slowly, keeping your arms extended, hitch at the hips to reverse the movement towards the opposite leg. Complete 10 reps per side.

    Hindu Push Up

    Start in a downward dog position, making sure you push through your heels to lengthen the hamstrings. Leading with your nose, dive your head down through your hands and then up towards the ceiling to extend into upward dog. Reverse the movement by pushing your bum back into the air to return to the start position.

    Dips

    Find a bench, table or even your sofa to perform dips off. Placing your hands on the edge of the sofa, extend your legs out straight in front of you, keeping your hips lifted. Bend at the elbow to a 90॰angle and then lift your weight back to the start position. You can make this exercise easier by bringing your legs in, which puts less of your weight on your triceps. Complete 10.

    Reverse Plank

    Sit down with your legs extended straight in front of you and your arms by your side. Place your palms on the floor and lift your hips up towards the ceiling, so your body forms a diagonal line. Hold for 30 seconds, without letting your hips drop!

    Diamond Push Ups

    Diamond push ups focus on the triceps. Place your hands close together so your fingers and thumbs touch to form a diamond shape. This is the position you’re going to push up from. If 10 full push ups are too tough, try taking it to your knees for now and work your way up.

    Sumo Squat with Jab and Cross

    Start in a wide squat position, with a light pair of dumbbells in hand and your feet pointing outwards. Sink into a squat, keeping your chest lifted and from here jab and cross punch in front of you, holding your weights for added resistance. Complete 30 seconds.

    Triple threat finish: Biceps, Triceps and Bus Drivers

    Grab your set of dumbbells and start with bicep curls. Keep your elbows tucked into your ribcage, palms facing forward and curl towards your chest, complete 10 with no rest before flowing straight into move 2. Part 2 is overhead tricep extensions, lift your dumbbells up above your head and then bend at the elbow to drop them back towards the back of your neck, before re-extending up to the ceiling. Complete 10 reps here before part 3. The final part of this move is bus drivers. Pop one dumbbell down and now hold the other out in front of you, gripping it from either end. Twist the dumbbell from side to side as though it was your steering wheel for a total of 30 twists. By the end of this your arms should be burning, but don’t let that dumbbell drop, keep it extended in front of you at chest height.

    REPEAT FROM THE TOP FOR 3 ROUNDS.

    Cool Down

    Bend and Stretch (attached image)

    Bend down keeping your legs straight to stretch your hamstrings and back, then rotate your shoulders and bring your hands behind your neck with extended arms, you can clasp your palms together or hold a resistance band or towel to create extra tension.

    Overhead Tricep Stretch

    Place one arm above your head and fold at the elbow, using the other hand push your elbow towards your head until you feel a stretch across your tricep, hold and then repeat for the other side.

    Cross Body Tricep Stretch

    Before you return to honeymoon shopping, or whatever you plan on doing with the rest of your day, make sure your heart rate has dropped back to resting and you have stretched properly to avoid injury. Remember, you’re meant to ache so don’t worry if you experience DOMS (delayed onset muscle soreness), it’s normal!

    Be sure to follow up with us next week for Say ‘yes’ to Sculpted Shoulders.

    In the meantime ladies, good luck!

    Posted by Victoria Gardner
  • 20 Minute Home Workout

    20 minutes AMRAP

    Try this home workout to get your heart rate up, work your entire body and improve your fitness and VO2 max. This workout is AMRAP, what this means is “As many rounds as possible” and last for 20 minutes.

    We challenge you to make the super 6, that's 6 rounds, of the 6 exercises!

    You should be working as hard as you can throughout the twenty minutes, if you want a short workout, you’ve gotta work for it! The rest periods throughout this workout are active rest, so prepare for your heart rate to stay elevated throughout.

    Pistol Squat

    Preparation:

    Spend 5 minutes warming up, run on the spot, star jump, dynamic stretch, whatever it takes to get your body warm, limber and ready for action.

    Action: AMRAP 20 minutes

    Can you reach the super 6?

    1.10 180° Burpees: From the standing position, jump into your plank like a regular burpee. Spring your legs into your hands and then jump up to finish the burpee, but as you do, twist 180° so you are facing the opposite direction.

    ACTIVE REST: 20 Squats

    1. 10 Plank rotations: Starting in an extended plank, lift one hand off the ground and straighten it up towards the ceiling, twist your body to follow the extended arm. Once you reach as far as you can twist, lead with the arm and re twist your body to the original plank position, now repeat for the other side.

    ACTIVE REST: 20 Squats

    1. 10 Stand up sit ups: Start laying on your back, bring your knees in and rock your weight onto your shoulders, now sit up, propelling your legs forwards so you sit all the way up to standing. Throw in a little jump at the top and sit back down again, without using your hands.

    ACTIVE REST: 20 Squats

    1. 10 Spiderman Push Ups: Get into your regular push up position but, as you lower to the floor, bring your right knee to your right elbow, keeping the leg off the floor.

    ACTIVE REST: 20 Squats

    1. 10 Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.

    ACTIVE REST: 20 Squats

    1. 10 Up and down planks: Start in a plank on your hands, keeping your balance lower one side so that you are in a plank from your forearm, match the other side and then pick yourself back up into a extended plank one side at a time.

    Now you’ve completed the workout, write down your score (number of rounds) and be sure to beat it next time.

    Don’t forget a cool down, you should spend around 5 minutes stretching whist your heart rate lowers.

    Home workouts can be creative too, you’d be surprised what household items you can use as part of your workout routine. Check out our tone with a towel workout.

    Posted by Victoria Gardner
  • Get Fit at Home

    Can you get fit at home? Why, of course you can!

    Whilst going to the gym hosts a multitude of benefits, you can get fit at home. Ever have those days where you just don’t want to see anyone, or you ran out of petrol for the drive to the gym, or you can’t leave your children? We’ve got the answer, home workouts.

    With home workouts, you are your gym. Using your bodyweight can be a great way of getting fitter, leaner and stronger.

    Training at Home

    Benefits of Exercising at Home

    Money

    Money is one of the biggest factors when it comes to choosing a gym membership and prices can be anywhere from £20- £100 a month, that's £1,200 a year. Save your money and train at home, if you need more kit, the chances are it’s still going to work out cheaper.

    Time

    Time is another major factor when it comes to training. Whilst having no time to go to the gym may seem like a valid excuse, everyone has time to go home. Training at home means you can fit exercise into your regime as and when the opportunity arrives, even if it's broken into multiple smaller workouts.

    No waiting for kit

    Queuing for kit at the gym can be frustrating and a busy gym can leave your heart rate dropping whilst you feel frustrated and unmotivated waiting for the machine you need next. Training at home guarantees no-one can slip in front of you onto your kit and your heart rate stays elevated throughout your training, as you switch from one move to the next seamlessly.

    No watchful eyes

    Sometimes going to the gym can get you more motivated, as you don’t want to be seen putting in a poor performance. Other times people can just be frankly, annoying. Whether it’s awkward moments where you catch someone's eye doing hip thrusters, or someone who just seems to be more interested in staring at you than in their own workout. Avoid all the annoying people and workout at home.

    Petrol

    Fueling your motor a) isn't cheap and b) isn’t great for the environment, so kill two birds with one stone and train at home instead. You can spend the extra time you saved driving throwing in a few extra sets to your workout instead.

    Childcare

    If your gym doesn’t have a creche it can be hard to find someone to watch your children while you go workout. Working at home means you can workout and still play parent, granted you may have to stop every now and then, but it’s worth it. Your children seeing you staying active also encourages them to join in and move more, with obesity being such a huge risk in the UK it's great to encourage your kids and set the right example.

    It's You vs You

    We hear this all the time in gym motivational talks, but when it boils down to training at home, it really is you vs you. There’s no-one but you to answer to, so it’s time to really go for it. No one will see how sweaty you get so you can push that extra bit harder, knowing your showers only around the corner.

    Cleanliness

    Training at home is more hygienic, providing your not a real mucky pup. Despite gyms being cleaned, the gym environment breeds germs. The perfect environment for bacteria to spread is the warm moist environment of the gym. The list of bacteria most gyms carry is longer than my arm, so we’re not going to go into it with too much detail. Just the sheer volume of people handling the same kit you are can lead to spreading bacteria. Even if your house is messy, at least it’s your mess.

    Downsides to working out at home

    Lack of  Equipment

    Its nice to have the variety of different equipment and when you first start you may not have much kit. Technically, most of it isn’t really needed, but it’s nice to shake things up every now and again. After training at home for a while, most people will find their collection grows and what started as a set of resistance bands soon becomes a set of resistance bands, a dumbbell tree, a chin up bar, a punchbag, a TRX ….

    No One to motivate you

    Some days even the best athletes lack motivation, it happens. Getting yourself to the gym can often be the hardest part, but once you're there you’ve got to do something with yourself or you’ll look lazy and the PT’s will soon be over to give you an extra earful of motivation. When your at home, there’s no-one but you and maybe the voice on a DVD to motivate you so it can be hard to get in the right mindset.

    No spotter or trainer

    Without a trainer or a spotter you are more susceptible to injury, from either executing the move wrong or lifting heavier than you can handle on your own. Having people around you can be really beneficial from a safety perspective, especially if you're lifting.

    Lacks social aspect

    We’re social creatures and training at home lacks the social aspect of going to the gym. If when you go to the gym you spend more time exercising your mouth than other muscles however, this could be a good thing!

    Tips for working out at home

    Remove distractions

    Working out at time is one of the biggest culprits for getting distracted during your workout. Zone in. From telephone calls to the front door to pets or children, home workouts are at risk of interruption. Your best bet is to remove all the distractions before you work out. Switch your phone to do not disturb, put your pets in another room and remove your children. Kidding. Just warn them what mummy/daddy is getting up to so that they know you’re busy, give them something which will keep them occupied for long enough for you to work out or let them join in.

    Create adequate space

    When you're short on time it can be easy to just try and get your workout in without clearing the room you actually need to move. If you can, try to dedicate a space as specifically your workout zone, this will make it more official, as well as avoid you kicking and breaking something. Make sure any equipment you have and might need is stored here. The last thing you want is to be hunting around for kit at the crucial moment.

    Schedule

    Try to schedule your workout into the day, be more specific than just “when I get home from work”. Try more “I get home at 6, so I’m going to do some chores and then workout at 6.30pm”. Set an alarm for this time, so whatever you’re doing, you’ll get a reminder and be more likely to keep your workout date.

    Gear up

    Just because you’re at home, doesn’t mean you should be working out in your PJs, especially if you're a woman. Training without support for your breasts can damage tissue. Wearing the right activewear supports your training and will enhance your efforts. Check out the Sundried collection

    Consistency is key

    As with any form of training, the key to success is consistency. One home workout routine won’t make a difference, nor will one healthy meal. In order to get fit, you need to be consistent with your training, whether that’s at home or the gym. We are what we repeatedly do, so try to incorporate your workout into your routine so it becomes a natural habit.

    Plan your workout in advance

    Plan your workout in advance so you know what’s coming and aren't left guessing what to do next. Whether you're following a written routine, dvd or app make sure you know what moves are on the agenda so you don’t waste any time wondering, what’s next?

    Stay Motivated

    Comes at a price: Motivation. With the fridge, your tv and sofa all within walking distance, it can be hard to find the motivation to really go for it. You have to stay motivated or your gym equipment will gather dust and become nothing more than extra clutter in your home.

    Posted by Victoria Gardner