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Personal trainer Vicki Brown
is the founder of LiveFitNow,
based in Wash Common.
For a free consultation, more
information and links to online
home fitness videos, visit:
www.LiveFitNow.co.ukn
A GYM MEMBERSHIP
Or if your father already has one, perhaps
some personal training sessions to help
get him motivated.
n
HOMEWORKOUT EQUIPMENT
A mat, adjustable weights or maybe a
piece of cardio equipment such as a bike
or treadmill.
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WORKOUT HEADPHONES
This can be a great escape and help
him to focus when training.
Getting workout-specific headphones can
mean less movement and slipping when
moving, so look for the appropriate kind.
n
A NEW PAIR OF TRAINERS
Maybe a voucher for the local running
shop or take a trip to buy them together.
n
WORKOUT BAND/WATCH
A gadget for your workouts to make it even
more fun. From Fitbit to Garmin there are
numerous ways to track your workout and
heartrate while exercising.
Here are a couple of routines to
get dad started that he can try at
home
BODYWEIGHT ROUTINE
Repeat each of these as many times as
you can
.
PRESS UPS
1. Start in the plank position on your hands.
Make sure you keep your spine in neutral
and your core engaged.
2. Lower yourself towards the floor by
bending your elbows to approximately
90 degrees.
3. Then push yourself back up to the starting
position.
If you cannot complete this on your toes
drop down to your knees and complete the
same movement.
TRICEP DIPS
1. Position your hands shoulder-width apart
on a secured bench or stable chair. Slide
your butt off the front of the bench with
your legs extended out in front of you.
Straighten your arms, keeping a little bend
in your elbows to keep tension on your
triceps and off your elbow joints.
2. Slowly lower your body by bending your
elbows. Inhale as you lower your body
towards the floor, and stop once your
upper arms are parallel to the floor. You
should have a right angle between your
upper arms and the forearms, and your
butt should be a few inches off the ground.
3. Push yourself back up to the starting
position using your triceps, don’t allow your
body to take over.
BODYWEIGHT SQUATS
1. Start in the standing position with your
feet slightly wider than your hips. Your toes
should be pointed slightly outward. Keep
your spine in a neutral position.
2. Breathe in, break at your hip and push
your butt back. Keep sending your hips
backwards as your knees begin to bend.
Keep your spine in neutral, chest and
shoulders up and watch a spot on the wall
in front of you. Squat down until your hip
joint is lower than your knees, parallel.
3. Breathe out, drive through your heels,
keep your knees out and return to the
starting position.
PLANK
1. Place the forearms on the ground with
the elbows aligned below the shoulders,
and arms parallel to the body at about
shoulder-width distance.
2. Ground the toes into the floor and squeeze
the glutes to stabilize the body. Keep the
spine in neutral and hold that position as
long as you can with good form. (Do not
let the hips lift up or drop down to stay up.)
HIIT ROUTINE
BURPEES
1. Drop to floor into a plank position from the
standing position.
2. Thrust your knees toward your chest into a
low squat position.
3. Jump as high as you can from the low
squat position.
4. Land in the standing position with your
knees slightly bent.
HIGH KNEES
1. From a standing position, raise and lower
one knee at a time as if running in place.
Bring the knees to the same height as the
hips and keep your thighs parallel to the
ground.
2. Alternate legs and go as fast as you can.
JUMP SQUATS
1. Stand with your feet together.
2. Lower into a squat and swing your arms
back behind you, and then quickly jump
up, swinging arms overhead.
3. Land into a squat position with your feet
hip width apart, and swing your arms back
again.
4. Repeat as quickly as you can, jumping in
and out with your feet each time.
JUMPING JACKS
1. Start with your feet together and your arms
at your side.
2. Open your legs and bring your arms up
and out in one swift motion and then jump
back to the start position and repeat.
MOUNTAIN CLIMBERS
1. Begin in the plank position with your
right knee by your chest and your left leg
extended.
2. Switch your bent leg and straight leg
simultaneously as if you were running and
repeat.
Fed up of buying your dad socks for
Father’s Day? VICTORIA BROWN has some
gift suggestions to help improve his fitness
and some routines to get him started.
Regardless of current level of fitness from beginner to pro there are many Father’s Day gift ideas to help
dad feel fit and healthy – or you might even suggest you could start the health kick together.
Keeping
dad fit