Welcome to the taylor-made fitness festive circuit 2010!

This will give you a home workout to perform every day over the festive season. It starts with just one move and you add a new one every day, until by day 12 it will take you about 15 minutes to do the whole circuit. You don’t need any equipment so there’s no excuse – get off your butt this Christmas and head into 2011 feeling FABULOUS!!!

Always start with some gentle exercise to get yourself ready – marching or jogging on the spot for a few minutes is ideal plus some gentle arm swings to loosen up the shoulders. Remember to check with a GP before embarking on a new exercise programme, especially if you have any health concerns.

In case you are not sure what each move involves I have added links to my festive circuit videos to help you – just click on the ‘DAY’.

• DAY 1: 12 press-ups – the video shows you three versions so choose the one that’s right for you
• DAY 2: 12 press-ups then add 30 alternate lunges – keep your weight central and watch that the front knee doesn’t go too far forward – stretch
• DAY 3: 12 press-ups, 30 alternate lunges then add 1 minute of butt kickers – do as many as you can in the time allowed – stretch
• DAY 4: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers then add 20 squat with shoulder press – you can use anything you have available to add some resistance (I used two tins of butter beans but bottles of water work well too) – stretch
• DAY 5: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press then add 8 runs ups and down your stair case to get your heart pumping! Stretch to finish
• DAY 6: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case then add 40 bicycle crunches – I’ve included some easier options for you so you can do either the whole move or just the top or bottom half – make sure you don’t pull on your neck… Stretch to finish
• DAY 7: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches and then add 30 triceps dips – nice!! – keep your bum close to the seat and finger tips facing forward so your elbows stay as close together as possible – stretch
• DAY 8: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches, 30 triceps dips and then add 50 power squats – leave the arms down if you start to get tired part way through – take a breather if you need to and start again when you are ready – stretch
• DAY 9:   12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches, 30 triceps dips,50 power squats then add 8 narrow press-ups – there are three options on the video BUT I had a bit of an editing blip and I’ve shown the wrong exercise as the 1st option!!! If you want the easier version go with the knee down option or the wall version as shown; the harder version is the on the mat with knees lifted - the exercise shown is a plank with a knee so please ignore this until day 11 – sorry!! Stretch to finish
• DAY 10: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches, 30 triceps dips,50 power squats, 8 narrow press-ups (ignore the wrong move shown here) and then add 50 skaters – push off one leg and land on the other as wide apart as you can – reach across with the opposite arm. NB don’t try this on an icy floor like I did!! Stretch to finish
• DAY 11: 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches, 30 triceps dips,50 power squats, 8 narrow press-ups (the correct version is shown after the skaters!), 50 skaters and then add 3 x 20 second plank with knee to elbow – this is the move shown as the harder option on day 9 but an easier option is also included here for you so choose the one that’s best for you. Rest 20 seconds between each plank – stretch
• DAY 12: you made it!! 12 press-ups, 30 alternate lunges, 1 minute of butt kickers, 20 squat with shoulder press,8 runs ups and down your stair case, 40 bicycle crunches, 30 triceps dips,50 power squats, 8 narrow press-ups, 50 skaters, 3 x 20 second plank with knee to elbow and finally add 2 minutes of star jumps – off or on the floor (both options shown here) – stretch

Some basic rules apply:

1. wear loose comfortable clothing and supportive footwear
2. make sure you have enough room to move without hurting yourself or breaking something
3. drink water to keep you hydrated while exercising
4. get the whole family involved
5. if it doesn’t feel right…don’t do it or change it until it feels ok – everyone is different so exercise is never one size fits all
6. enjoy moving more this festive season

Well done for taking care of your body this Christmas. If you want to do more of the same sign up for a bootcamp course or a class soon…