Repeat the following sequence of eight exercises three times. Do each exercise for 30 seconds with the goal maximum effort, followed by a 30-second rest. Make a Timer on your phone. The goal of this type of workout is Pushing as hard as you can to get your heart rate up as much as possible. Your session lasts 24 minutes.
1. MARCHING / JOGGING ON THE SPOT
Jog or walk up and down on the spot. Raise your knees as high as possible, keep your back straight, and pump your arms for added benefit
Put your feet in a comfortable position where you can crouch while keeping them firmly on the floor. Sit as low as you can and go through your heels to get up. Repeat quickly.
3. STAR JUMPS
Stand tall with your arms by your side. Jump up and stretch your arms and legs out in the air in a star shape. Land with your knees together and your hands by your side. Reach into your core (pull your stomach in) and keep your back straight.
- If you have back or knee problems, kick off one leg at a time, raise your arm on the same side, and then continuously switch sides. Proceed to full starting jumps.
Start with both feet together, then step back with one foot and bend both knees in a reverse lunge. Just step back as much as you can. The aim is to keep your back straight. Switch each leg.
- Place one hand on the back of a chair to keep your balance when you wobble.
5. CLIMB THE LADDER
Start marching or running in place. Imagine reaching over your head to pull yourself up a ladder. Do this as quickly as possible and raise your knees as high as possible.
6. GO OUTSIDE
A: Stand with your feet hip-width apart
B: Bend your knees and place your palms on the floor in front of your feet.
C: Shift your weight onto your hands and walk them forward until your body is in a straight line from head to heels (drop to your knees at this point if you are hard to find full extension at first). Go back and get up. To repeat.
7. MOUNTAIN CLIMBING
Start in a high plank position. Look at your hands and keep your back flat. Then, drive your knees toward your chest as quickly as possible, one at a time. Start by kicking forward one leg at a time and increasing your speed as your fitness and strength improve.
8. ELBOW PLANK
Lift your torso and legs up and keep them off the floor with your elbows on the floor just below your shoulders. The aim is to keep a flat back and to keep the abdominal and gluteal muscles tight.
- If this is difficult, put your knees on the floor.
FIVE ways to stay motivated
The hardest part of getting fit is getting started. If you are struggling with motivation, don’t wait for it to come. Take action! Do a workout and see how you feel afterwards. Most people believe that motivation leads to action, but I think the opposite is true: action leads to motivation, and that motivates you more.
1 Set your alarm clock a little earlier each morning and get your workout clothes ready for your workout.
2 At the start of your 30 days, take one photo of yourself, front and side, and another one at the end.
3 Record a short video message on your phone and explain why this was important to you, why you began this journey to a healthier life, and what the result means for you. Then you can repeat your personal pep talk when you feel a wobble.
4th Set mini-goals (“Today I don’t drink carbonated drinks or alcohol, I only drink water” or “I go to bed an hour earlier every night this week”) and write them down or use a voice memo to help record them.
5 When you have a bad day that doesn’t include exercise and healthy eating, accept that you are human. Never feel guilty or let a bad day turn into a bad week.
“My aim is to help you instill some good habits that will prepare you for life”: Body Coach star JOE WICKS unveils his 30-day wellness plan to make you leaner, fitter and happier
By Joe Wicks for the Sunday mail
Sometimes I find it hard to believe how much has changed this year. In February I happily created fitness videos and wrote recipe books. Then Covid struck.
Given months of bans, I decided to shoot a live exercise class every morning to get kids jumping and staying active and posted it on my YouTube channel.
It’s amazing how ‘PE with Joe’ started – some days we got close to a million views – and I was completely blown away by the reaction from people young and old who told me how little daily exercise had kept them from it dark early days go.
So I’m changing things up for my new 30-day kick-start plan. I know that focusing on how you are feeling is the fastest way to live a healthy and happy life. So I want to shed light on the wellbeing and psychological benefits of exercise.
Focusing on how you are feeling is the fastest way to live a healthy and happy life. So I’d like to shed some light on the wellness and mental health benefits of exercise, writes Joe Wicks
When I first started I talked a lot about “fat loss” and “building muscle” and what my plans would make you look like. But I’ve come to realize that the things you can’t see are actually more important and powerful than the things you can.
I’ve been on my personal journey with health and fitness over the years. In my teenage years, I was motivated by the desire to get stronger and build muscle. I wasn’t confident and worried about how other people would perceive my appearance.
Now, at 35 and a father of two young children, I don’t worry about what other people think, and I don’t just train to look a certain way. I exercise every day to feel happy and positive, and I eat healthy food to feel energized. So my goal for today is to teach you a few good habits that will prepare you for life.
Stay with me for the next 30 days and you will see – and most importantly, feel the benefits.
I don’t promise radical fat loss, but you will sleep better and have more energy. You will feel happier, less stressed, and more motivated every day.
That’s not all – there is a very good chance that you will lose a few pounds in the process.
Get your mind and body in shape
Forget about restrictive calorie counting, dieting, or cutting out whole food groups. My 30-day kick-start plan is different. I urge you to eat three deliciously nutritious and filling meals a day. What if you are still hungry? You can also treat yourself to two healthy snacks each day.
The plan has four pillars that I believe are fundamental to feeling healthy physically and mentally: diet, exercise, goal setting, and sleep.
To help with the first pillar – eating right – you will find an exclusive selection of recipes in today’s You magazine. There are curries, stews, and even burgers – you’ll enjoy generous portions to keep you feeling full and satisfied.
And so you can keep your cravings in check, below are two of my delicious snack recipes.
I urge you to eat three deliciously nutritious and filling meals a day. What if you are still hungry? You can also treat yourself to two healthy snacks every day, writes Joe Wicks
You have to move too. I train five days a week and rest two. It is very important that the body recovers and repairs after exercising. Rest days are therefore just as important to your overall health.
My advice would be to aim for four to five workouts a week. You can find help getting started in my exercise plan.
You should see and feel results in just 30 days. Get started today and feel healthier by Christmas.
WHY 30 DAYS IS THE KEY TO SUCCESS
My 90-day plans have been phenomenally successful in helping people develop new habits to get fit and strong, but it has always been clear that the first 30 days are the most motivated, which is why I stuck with it was convinced that this would be 30 days plan.
There is no denying that life is difficult for all of us right now.
Everyone feels stressed, anxious, depressed, or tired, and that means our food choices can often be unhealthy. Eating too much or too little is really easy as a coping mechanism. But my plan is an excellent way to change those routines. Many people believe that it takes 21 days to develop a new habit, but 30 days will allow you not only to develop great healthy living habits, but also to keep them entrenched over the long term. Just 30 days is really enough to reach your potential.
Joe Wicks, also known as The Body Coach, pictured himself teaching physical education to UK school children live on YouTube from his home in London on March 23rd this year
This plan is designed to give you the tools to unlock your happiness, control your energy, and feel like a winner. Use this plan to start a new way of life. I want it to make you so excited about great food and exercise that you won’t want to stop.
So let’s talk about nutrition first …
TUCK IN CARBS … BUT AT THE RIGHT TIME
I want you to eat the foods you love and enjoy goodies too, but the key to my plan is consistency: consistent exercise and focus on sensible servings of homemade foods while cutting down on highly processed foods, carbonated beverages, fast foods, and alcohol will. I want you to keep your carbohydrate levels down for the next 30 days – that’s bread, pasta, rice, and potatoes. But do not despair, they are not completely off the menu.
The secret is to enjoy carbohydrates after your workout to refuel and replenish your muscles.
Most of your three meals a day have reduced carbohydrates, which means that they typically have protein in the form of fish, meat, eggs, nuts, seeds, legumes, or dairy products with lots of lettuce or vegetables.
You can find recipes for sausage shakshuka, almond butter satay chicken with Asian coleslaw or lamb seasoned with cumin and feta fattoush in You magazine today. Swap a low-carbohydrate recipe for a hearty post-workout meal on the five days you workout. They added carbohydrates – like the delicious chipolatas with balsamic lentils or the spicy tandoori chicken burger recipes that you can find in You.
Breakfast can be a fruit smoothie, cheesy frittata, or my amazing “Elvis Pancakes” (made with bananas, eggs, and peanut butter instead of flour). Pictured: File Photo
The key is to plan your exercise so that you can then have your post-workout meal. You can choose what time of day you want to exercise. So if you fancy a delicious plate of pasta for dinner, plan your exercise for the afternoon / early evening. If you like being stuck for breakfast, jump out of bed and work out first thing in the morning.
On your two rest days, you certainly won’t go hungry – you can still enjoy three low-carb meals and two snacks. Breakfast can be a fruit smoothie, cheesy frittata, or my amazing Elvis pancakes (made with bananas, eggs, and peanut butter instead of flour).
I have a really wide variety of lunch and dinner recipes that you can combine to suit your schedule. Remember to save your post-workout meals for after your workout.
I’ll be the first to admit I love gin and tonic, but alcohol might hold you back. I therefore urge you to give your liver a 30-day break.
SO EASY … YOU CAN DO IT WHILE YOU SLEEP
After my wife Rosie and I had our second baby, Marley, I really felt the ill effects of sleep deprivation. In those early weeks, I found it difficult to train consistently and at the same intensity. I’ve made the effort to do something, even if just a 20 minute strength walk made my thoughts clear, but I definitely found it harder to stay lean, fit, and emotionally strong.
It doesn’t surprise me that 90 percent of people who suffer from depression also sleep poorly – which means working on the health of your sleep and your body is very important.
A good night’s sleep means that you can wake up refreshed, full of energy and exercise effectively. You also have the energy to prepare your own food (file photo)
Stick to a sleep routine and think about your sleeping environment. Is it as peaceful, relaxing and clear as possible? Listening to guided meditations can be a great way to help you fall asleep – you can download apps or find them online. Turning off equipment and unwinding earlier in the evening can also make a big difference.
A good night’s sleep means that you can wake up refreshed, full of energy and exercise effectively. You also have the energy to prepare your own food so you don’t have to turn to sugary snacks and drinks to get through the day. Your mood will improve, you will be more patient and understanding with others, and you could also be more productive at work.
Joe makes training videos for ALL ages and abilities.
Visit YouTube and search “Joe Wick’s Home Exercise For Seniors” for more inspiration.
So sleep is really the magic ingredient that all other goodies will follow.
SET GOALS … BUT MAKE THEM REALISTIC
Another key to the success of my 30-day plan is setting goals. That said, they don’t have to be tall and don’t have to be based on body image or body weight. When goals are unrealistic and your expectations are too high, you are less likely to achieve them.
The last thing you want is to feel discouraged when you fail to achieve something as it can make you want to give up entirely. A short-term goal might be: “Today I will not drink carbonated drinks or alcohol, I only drink water” or “I will go to bed an hour earlier each night this week”. All of those little wins really add up and make a big difference over a month or a year.
Goals become even more powerful when you write them down or say them out loud. Use the Notes app or Voice Notes on your phone, or go old school and write your daily and weekly goals on sticky notes all over the house. Come back to them to remind yourself what you want to achieve.
So now you know everything you need to get started. All you have to do is say good luck. Enjoy the trip. It’s only been 30 days. One day at a time.
Joe Wicks’ 30 Day Kick Start Plan is published by Pan Macmillan for £ 18.99. To get yours for just £ 13.29, visit mailshop.co.uk/books before December 6th or call 020 3308 9193. Free UK delivery on orders over £ 15.
SNACKS TO KEEP YOU GOING
Stir everything together so that all the almonds are coated in chocolate, then place 10 spoons on the lined baking sheets