Having lost almost eight stone, Wicklow mother-of-two Hannah Nolan knows what it’s like to struggle to get fit, and how to succeed. That’s why she has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. So let’s get started.
Toning Exercises
Always remember the following:
1 If you do not have small dumbbells, you can use water bottles instead.
2 All of the exercises are repeated 15 – 20 times before moving onto the next exercise.
3 Once you have finished all of the exercises, complete them again in the same manner, two to three times for maximum toning benefit.
Why Weight Ireland is an award-winning business, offering members tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Visit whyweightireland.ie or call 087-290-8700.
Q&A ASK HANNAHQ
. Do I need to stretch before I start?
A No. Stretching before you exercise is not necessary and actually attempting to stretch cold muscles can result in injury. You are best starting off slowly (eg walk) and gradually increase the intensity until you are warmed up.
If you feel that you need to stretch out any niggles, do this once you have spent a little time warming up and raising your heart rate first. When you have finished your workout, you can stretch your muscles and return them to their pre-exercise state to help to prevent injury and muscle soreness. This also improve your flexibility. After each workout, spend a few minutes stretching the main muscles used, holding each stretch for 15 to 30 seconds.
One of my favourites is what I call a lazy man’s stretch, as it stretches so many different muscles at the same time. Keeping both legs straight, cross one leg in front of the other and then bend down to touch your toes (or as far as it is comfortable for you).
COUCH TO 5K
Week three: run for three minutes, followed by a two minute recovery walk at a brisk pace. Repeat these intervals for a total of 40 minutes, three times a week. Remember to warm up/cool down with a brisk five-minute walk before and after.
Frontal raise
Works the shouldersStart with your arms straight, weights in front and resting on your thighs.Keeping your elbows straight, raise your arms straight in front of you until they are level and in front of your shoulders.Return them back down to your thighs (to the starting position) and repeat.Bent over fly
Works middle upper backStart with a small bend in your knees and lean forward from the waist. Hang your arms down straight towards the floor.Bring your arms straight out until they are level with your shoulders, as if you are flying (keeping your arms straight, with a slight bend in elbows, but locked into position).Return your arms back down to the starting position and then repeat.Bench fly
Works the chestStart by lying flat on your back (on a bench, fitness ball or even a mat on the floor) and hold your arms up straight into the air, hands facing towards one another.Slowly take the weights straight out to the side until your arms are extended/straight and directly in line with your shoulders.Breathe in as you slowly return your weights back to the starting position. Then repeat.Lunges
Works legs and bottomStart with your feet together, standing tall.Keeping your shoulders upright, take a step forward with one leg and bend your knees (your back leg knee should be directly below your hip in a 90° angle.)Push off your front foot to return to the standing position and repeat. Once done 15 to 20 times on one leg, repeat on the other leg.
Having lost almost eight stone, Wicklow mother-of-two Hannah Nolan knows what it’s like to struggle to get fit, and how to succeed. That’s why she has teamed up with Irish Country Living to share her kick-start six-week plan to look and feel fit and fabulous. So let’s get started.
Toning Exercises
Always remember the following:
1 If you do not have small dumbbells, you can use water bottles instead.
2 All of the exercises are repeated 15 – 20 times before moving onto the next exercise.
3 Once you have finished all of the exercises, complete them again in the same manner, two to three times for maximum toning benefit.
Why Weight Ireland is an award-winning business, offering members tailor-made fitness plans, online workout videos, food diaries and more, with a studio in Tinahely, Co Wicklow, for personal training and a range of exercise classes. Visit whyweightireland.ie or call 087-290-8700.
Q&A ASK HANNAHQ
. Do I need to stretch before I start?
A No. Stretching before you exercise is not necessary and actually attempting to stretch cold muscles can result in injury. You are best starting off slowly (eg walk) and gradually increase the intensity until you are warmed up.
If you feel that you need to stretch out any niggles, do this once you have spent a little time warming up and raising your heart rate first. When you have finished your workout, you can stretch your muscles and return them to their pre-exercise state to help to prevent injury and muscle soreness. This also improve your flexibility. After each workout, spend a few minutes stretching the main muscles used, holding each stretch for 15 to 30 seconds.
One of my favourites is what I call a lazy man’s stretch, as it stretches so many different muscles at the same time. Keeping both legs straight, cross one leg in front of the other and then bend down to touch your toes (or as far as it is comfortable for you).
COUCH TO 5K
Week three: run for three minutes, followed by a two minute recovery walk at a brisk pace. Repeat these intervals for a total of 40 minutes, three times a week. Remember to warm up/cool down with a brisk five-minute walk before and after.
Frontal raise
Works the shouldersStart with your arms straight, weights in front and resting on your thighs.Keeping your elbows straight, raise your arms straight in front of you until they are level and in front of your shoulders.Return them back down to your thighs (to the starting position) and repeat.Bent over fly
Works middle upper backStart with a small bend in your knees and lean forward from the waist. Hang your arms down straight towards the floor.Bring your arms straight out until they are level with your shoulders, as if you are flying (keeping your arms straight, with a slight bend in elbows, but locked into position).Return your arms back down to the starting position and then repeat.Bench fly
Works the chestStart by lying flat on your back (on a bench, fitness ball or even a mat on the floor) and hold your arms up straight into the air, hands facing towards one another.Slowly take the weights straight out to the side until your arms are extended/straight and directly in line with your shoulders.Breathe in as you slowly return your weights back to the starting position. Then repeat.Lunges
Works legs and bottomStart with your feet together, standing tall.Keeping your shoulders upright, take a step forward with one leg and bend your knees (your back leg knee should be directly below your hip in a 90° angle.)Push off your front foot to return to the standing position and repeat. Once done 15 to 20 times on one leg, repeat on the other leg.
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