Full Body Workout With Tanya Poppett
We at Myra, think it's an important to incorporate exercise into your lifestyle.
Whether you are starting out or starting again, we have found the ideal workout to get those muscles working and the heart pumping.
Before beginning any sort of exercise regime, it is important to get clearance from the health professional or general practitioner.
This post is sourced and inspired by Tanya Poppett, an Australian fitness guru.
Perform each move for 40-seconds with a 20-second rest in between each - complete 2 rounds.
| Tip Toe Squat |
This is a great alternative to squat jump for those who have knee injuries, weak pelvic floor muscles or if jumping is just not your thing. These work the front and back legs just like a squat jump, whilst also helping to improve coordination and balance. Although, feel free to hold onto a chair or pole if you need assistance with balance.
As you sit into the squat, imagine that you are sitting on a chair. Keep your chest lifted and your gaze forward. Once you have reached 90 degrees with your knees, hips and ankles, use your glutes to drive yourself up. Your weight should be in the back of your heels for your squat, not coming over the toes. Once you get to the top of your squat you will then shift your weight onto your toes and push your hips forward pulling upwards from the belly button.
| Step Out Burpees |
Burpees are an exercise you will learn to love but may always dread. There is a good reason why we do them. They are one of the best full body exercises for toning, strengthening and conditioning. These have been modified to reduce impact and help increase mobility. If getting up and down off the ground is difficult, you can also perform these with your hands elevated on a bench.
Begin in a plank position, aiming to keep your shoulder in line with your wrists. Step your feet one at a time to meet your hands. Lift your chest up and keep your gaze forward as you use your legs to glutes to bring yourself up to a strong standing position. Sweep your arms round and up whilst standing then lower them back down, planting the palms and stepping back to your starting position. Repeat.
| Squat With Heel Tap |
This is another squat variation, it not only works the legs and the glutes, it also hits most areas of the abdominals and hip flexors. Sit back in your squat, making sure your weight is in the back of your heels, your chest is lifted and your knees aren't coming over your toes.
A great way to get the best activation in your squat is to imagine someone pushing in on the outside of your knees and you need to push them outwards. Now as you come up, lift your left foot up and reach towards the heels, whilst maintaining a nice, proud posture. Return to your squat position and repeat on the right side. Begin slow and then try to increase your speed as you progress, maintaining control over your form.
| Heel Tap Abs |
You will feel this exercise in all areas of your mid-section (core), helping to strengthen and tone the abdominals. Begin by laying on your back with your knees bent and feet flat on the ground. The closer together your feet are, the harder this exercise will be. Start with them about a hip-width apart and move them closer as you progress.
Lift your head and slightly tuck the chin so that your neck is in a comfortable position and keep your gaze towards your knees. Pull your belly button up and in to engage your lower abdominal and keep your lower back pressed to the floor. Maintain your breath as you reach for each heel, returning to the center each time.
| Knee Push-Ups With Shoulder Taps |
This push-up variation is great for strengthening and toning the upper body without the adding weight of the legs. To modify these push-ups further you can perform them with your hands elevated on a high bench or wall.
Begin in a push-up position with your knees bent and your shoulders in line with your wrists. Make sure your core is locked through the belly button and squeezing the thighs and the glutes. Slowly lower yourself down leading with the chest to protect your lower back.
Aim to get low as you can without dropping the hips. Once you're there, use the muscles in your chest to push yourself back until your arms are straight. Then, keeping that core tight and those hips still, lift your right hand up and tap your left shoulder. Lower back down into your push-up and repeat on the left side.