BRITISH and NATIONAL WRESTLING CHAMPION, and OWNER of RIGHT PATH FITNESS – KEITH MCNIVEN provides his 5 most effective exercises to get you ready for that office New Year party. Whether it’s the guy on the next desk you want to impress, or your boss that’s recently had a twinkle in her eye, these steps are set to ensure it’s not just the fairy lights that are twinkling!
KEITH says – “Whether you have a target you want to reach, or whether you just want to tone the vitals, this exercise routine will ensure you are in excellent shape, right before you take on the Christmas turkey. These easy steps will guarantee all eyes will be on you this year, for the right reasons. ”
1. DUMBBELL SHOULDER PRESS
If you’re going to have your shoulders on show, whether it’s an off the shoulder dress
or you’re deciding to bear all in a waist coat, it’s worth working those muscles so you look toned from top to bottom. This easy exercise will keep your top half looking young and firm.
HOW TO DO IT: While standing and holding a dumbbell in each hand, bend your elbows and raise your upper arms so the dumbbells are at ear level and then push the dumbbells up overhead until your elbows are locked out. Return to the starting position and repeat.
Although the latest fashion is always changing, backless dresses are a classic. A bit like a plank, the Superman will focus on those
back muscles, and will keep you looking your best, even from behind! Make sure to forego the Christmas pudding before this one…
HOW TO DO IT: Lie face down with your arms and legs extended with your neck in neutral position. Keep your arms and legs straight, lift them up to the ceiling to form a curve and hold for five seconds. Return to starting position and repeat.
3. TRICEP DUMBBELL KICKBACK
One that’s essential for men and women, this exercise keeps your arms and shoulders in good shape, making the ‘guns out’
approach a breeze. Definitely a good shout if you’re planning on meeting that special co-worker under the mistletoe.
HOW TO DO IT: While standing with dumbbells in both hands, bend your knees slightly and lean forward at the waist while keeping your back straight. Keep your arms close to your torso and at a 90-degree angle, then lift the weights until your arms are fully extended back then slowly lower down to starting position and repeat.
Ah the squat, a firm favourite in the gym. This will ensure your legs and butt are up to scratch, adding those essential curves to your outfit. Try this one with the song ‘Bring Sally Up – Moby’. Every time Sally goes up, you stand up straight, every time Sally goes down, you go down, and hold it there until Sally’s told to come up again. It’s a killer, but it’s worth it!
HOW TO DO IT: Start by standing with feet shoulder-width apart, lower into a squat with your thighs coming parallel to the floor and butt back and arms out forward. Then raise up to starting position and squeeze your butt and repeat.
5. BUTT LIFT (A.K.A BRIDGE)
Although it may feel like you’re not working at first because you’re lying down, this exercise really targets your butt and
gives you the best overall shape. Want to fill out that dress or those Chinos? This is the way to do it.
HOW TO DO IT: Lie flat on your back with arms at your sides and your knees bent, with your feet shoulder-width apart. Push your hips up with your heels while keeping your back straight and hold. Return to starting position and repeat.