FLABulous SEVEN!

After the indulgence of the festive season, one needs to step back and recover all those fitness goals that were waylaid. Here are some post-Diwali workouts that will not only give your metabolism a huge push, but also get you back on the road to good health. Try these seven steps that work each and every part of the body, with a focus on that belly that was put to good use during the festivities. It’s time to give it a workout that delivers high results. Do your stretches before you start the regime and follow it while increasing the repetitions slowly.

Mountain climbers
Begin in a push-up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

Side plank with rotation
Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack your legs, knees, ankles and feet together. Tighten abs. Push your right elbow against the floor as you lift your glutes and hips until the left shoulder, left hip and left foot are in a straight line.

Reach up with your right hand and extend. Rotate your torso downwards and reach under your body with your left arm. Rotate back to the side plank with the arm raised, and repeat for 10-12 times before switching sides.

Plank up-down
Start in a high plank. Bend one arm to bring the elbow and forearm to the floor.
Follow with the other arm so you are in a forearm plank.

Starting with the arm you began with, push back up to a high plank. Continue, alternating the first side down with each repetition.

Bicycle crunches
Lie on the floor and keep your hands either by your side, or behind your head as you do inward crunches. Lift both your legs off the ground and bend them at the knees.

Bring your right knee close to your chest, keeping your left leg away. Now, take your right leg away and bring your left leg close to your chest. Keep doing this as if you are paddling a bicycle.

Jump rope/skipping/jumping jacks
Check the length of your jump rope by holding it in your hands, and ensuring the handles line up with your shoulders. Start with the feet together, hands holding ends of the jump rope, elbows in toward your ribs.

Swing the jump rope and hop over with feet together. Do not jump in between, just jump with each swing of the rope. If you can’t jump the rope then scale it down to jumping jacks.

Burpees
Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat. Place your hands on the floor directly in front of you, and shift your weight on them.

Jump back softly to land on your feet in the plank position. Jump with your feet forward so that they land just outside of your hands. Stretch your hands towards the ceiling and jump explosively into the air.

Crunches
Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture). Lift your hands, and place them behind your head, or keep them crossed on your chest.

Inhale deeply, and as you lift your upper torso off the floor, exhale. Inhale again as you get back down, and exhale as you come up.

— The writer is a Crossfit level 2 trainer at High Spirits CrossFit.