FOMO – or the fear of missing out, is a well used phrase in our house. Mainly for our dog who is always in an anxious state that she is missing out on something 😂. I recently read an article about dry January called FOMA – the fear of missing out on alcohol and it struck me that our human (or even dog) psychology or curiosity or dependence on routine is sometimes a barrier to changing lifestyles to what we would like.
FOMO could therefore be a driver to make the change. Have you ever wondered what it would be like to feel energetic. To walk/run for miles and not ache. To be able to bend down and put your socks on without trouble- or even to put on your clothes without them feeling tight? Let your curiosity be your motivation to get fit. Here is a week long workout for you to try. The fitter you are, the longer or harder you need to make the exercise session.
Before each session you will need to do a short Five minute warm up
1. Brisk walk or high knees on the spot or jog – get a bit breathless
2. 10 squats
3. 10 lunges
4. Circle arms x 20
5. Reach arms above head then press back behind you
At the end of each session you will need to do a short five minute cool down
1. Pace slowly under breathing back to normal
2. Stretch each body part for 10 seconds
a. Legs – front and back. Then calves
b. Back – arms above head and lean slightly to the side
c. Neck and shoulders
Session 1
a. Cardio
a. Walk jog run. 30 seconds walk. 30 seconds run. Repeat for 15 mins
b. Increase times for fitter people
b. Conditioning
a. Squats
i. Wide leg stance
ii. Sit low and drive up through feet
iii. Repeat 15 times then do the second exercise
iv. Repeat both exercises three times
b. Single leg tap
i. Lie on back arms towards ceiling feet up and higher then knees
ii. Slowly tap toe and opposite arm to floor then breathe out hard as you lift back up
iii. Repeat 10 times
Session 2
a. Cardio
a. Use your stairs or steps outside
b. Walk quickly or run up stairs then walk down
c. Repeat 6 times
d. Then do second exercise and repeat both sets 3 times
b. Conditioning
a. Lunges – big step forwards, drop back knee lower towards floor, then push up and push back to standing
b. Hold a heavy weight to make it more challenging
c. Repeat 10 times
Session 3
a. Cardio
a. 2 exercises repeat one after each other 10 times for 1 minute then do second exercise and do three repeats
b. Exercise 1 – high knee lifts.
c. Exercise 2 – big side steps
d. Both can be done with or without impact depending on fitness
b. Conditioning
a. Press ups – on knees or thighs or full
b. 6 or more reps or just keep going for 1 minute with as many rest as you need
Session 4
a. Cardio
a. Skipping rope (can be done with imaginary one)
b. Light and quick feet with big arm movements for 1 min. Then conditioning then this again 3 times
b. Conditioning
a. Wide arm raises
b. Wide stance with knees towards toes slight squat down then raise arms to shoulder height with hands roughly higher by at eyebrow height. Squat down as you lower arms
c. Hold weights to increase challenge
d. 10 repeats
Session 5
a. Cardio
a. Boxing stance with split legs, arms in boxers pose
b. Punch alternate arms forwards with slight twist in shoulders
c. Shuffle feet at the same time to increase effort
d. Repeat 1 minute
b. Conditioning
a. Sit ups – knees bent and hands behind head
b. Slowly pull ribs towards hips and breathe out. Do not pull on neck
c. Left and hold for three seconds
d. Repeat 15 times
