IT’S Day Two of Mark Wright’s home fitness plan, and he is back to whip you into shape in lockdown. Yesterday he started his Sun sessions with a ten-move exercise circuit — and today he’s back with more. The TV and radio presenter is a fitness fanatic and wants to show that anyone of any […]
IT’S Day Two of Mark Wright’s home fitness plan, and he is back to whip you into shape in lockdown.
Yesterday he started his Sun sessions with a ten-move exercise circuit — and today he’s back with more.
Mark Wright, who is married to Michelle Keegan, shows you how to keep fit during lockdownGetty - Contributor
The TV and radio presenter is a fitness fanatic and wants to show that anyone of any ability can get in shape, helping them to fight coronavirus in the process.
Mark, who is married to TV star Michelle Keegan, has been streaming live exercise sessions on Instagram. He says: “The beauty of home workouts is that they are simple but effective. Anyone can stand and run on the spot. If you are a beginner you might go slower and if you’re really fit you go faster — simple as that. I’ve always been passionate about fitness.
“I love the feeling I get after I’ve smashed out a workout. I feel so much better knowing I’ve done it. You only need 20 to 30 minutes and you can feel amazing, lose weight, tone up and get healthier. If you’re stuck for motivation, that’s where my plan can really help.
“If you have it all there, written down to follow, it’s so much easier, and it’s over before you know it.”
FOLLOW one of Mark’s circuits of ten exercises three to four times a week. Using High Intensity Interval Training, you work as hard as you can for 40 seconds on each move. Rest for 20 seconds, then work for another 40 on the next.
Repeat the circuit two to three times depending on your ability. Your heart rate increases dramatically over a short period, helping you burn fat, increase your cardio fitness and continue to burn calories for up to 24 hours after a workout.
Always warm up before you start exercise.
High knees on spot
As if you are running on the spot, bring your knees up as high as you can, as fast as you canDavid Cummings - The Sun
Inchworm
Start standing then bring your hands to the floor in front of you and slowly walk your hands forward until your body is in a straight lineDavid Cummings - The SunWalk hands back towards your feet and push up to standingDavid Cummings - The Sun
Star jumps
From standing, jump both feet out to the side while at the same time bringing both arms out to the side and above the head. Jump back to start positionDavid Cummings - The Sun
Reverse lunge to knee up
David Cummings - The Sun From standing, step your left leg back behind you into a lunge[/caption]
David Cummings - The Sun Push off the left foot and, with speed, bring your left knee up in front of you. Repeat[/caption]
Squats, hands behind head
With feet just wider than hip distance apart and your hands behind your head, bend the knees and sit your bum back into a squat. Push off the heels back to a standing positionDavid Cummings - The Sun
V sit-ups
Start in a seated position, with your back straight, arms behind you, chest up and abs engaged. Lift your feet off the floor and crunch knees to chestDavid Cummings - The SunHold for one second, then straighten out your legs in front, keeping them lifted off the floor. Hold for one second. RepeatDavid Cummings - The Sun
Step ups, lift knee
Using a bench or wall, step the right foot on to the bench then step up, bringing the left foot off the floor and left knee up in front of you. Step the left foot back down but keep the right foot on the bench. Alternate using both feet, and repeatDavid Cummings - The Sun
Bicycle crunches
Lie on your back on the floor and support your head with your fingers behind the ears. Lift both feet off the floor, then rise up and bring your right knee to touch your left elbowDavid Cummings - The SunSwitch so the left knee touches on the right elbow and the right leg returns to the straight position. RepeatDavid Cummings - The Sun
Knee raise squats
David Cummings - The Sun With the feet just wider than hip distance apart and hands behind your head, bend your knees and sit your bum back into a squat[/caption]
David Cummings - The Sun Push off the heels and, as you stand, bring your left knee up to meet your right elbow. Return back to the squat position then repeat on the other side[/caption]
Tricep dips
Put hands shoulder-width apart behind you at an angle on a bench or wall. Extend your legs so the bum is hovering off the floor. Straighten arms, keeping a small bend in elbowsDavid Cummings - The SunLower your body towards the floor until elbows are at a 90-degree angle again. Press down to straighten arms before returning to the start positionDavid Cummings - The Sun
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