Posted in Health and fitness, Women's issues

Kicking off Fitness Workout

Have you started your new healthy habits yet?

I’m still on holidays and sleeping in and taking relaxing to another level. The downside is it’s too hot to exercise if I get up after 7.30am. Today, on the Gold Coast, temps reached 31 degree Celsius.

Tying Shoe Laces Securely Ready For A Game Of Badminton

Initially it was overcast so I considered I’d have enough time for a couple of coffees and a leisurely breaky with the hubby before taking Mahli for a walk. No. By 8.30 we were scorching when the clouds decided to disperse just as Mahli and I headed out. Me not hat and sunnies and her already painting before we passed the park. My initial plan was the whole block (about 3km) but when sweat trickled from head to my toes and the dog kept looking up at me as she panted I knew we needed to change plans and headed home.

In the relatively cooler temp of my backyard I devised this workout to make up for my lack of run walk, plus I was missing boot camp. Thanks to my two trainers, son Joel and friend Sharon I could use their regular (Sharon more than Joel) advice to workout by. I hydrated with water in breaks of about 30 seconds and Mahli started off running beside me but soon got bored and lie down in the shade. I looked on longingly and couldn’t wait for the workout to end because of the humidity, but I’m glad I did it. There’s no turning back now as the habit is set in motion again.

Here’s the workout:

  • Run 50 metres away.
  • Run 50 metres back.
  • Push Ups x 20
  • Squats x 20
  • Lunging each leg x 20 (40 all up)
  • Sit Ups x 20
  • Triceps Push Up x 20 (if you lose form do on your knees)
  • Repeat 8 times all the above

This workout will take 35-45 mins. Make sure you keep good form and adjust to suit by going from full-range to low range if necessary. Take 30 second breaks between each repeated set and make sure you keep well hydrated in this humidity.

If you’re just starting out and don’t feel fit enough to complete the above or are time restrained do less repeats. Completing four times is still a decent workout.

I’d love to hear about your first week in the New Year workouts. Feel free to comment and cheers to getting fit and staying healthy in 2015.

I get healthy inspiration from the terrific magazine Women’s Health and Fitness.


Donna Munro is the author of The Zanzibar Moon, Kendwa's Secret and Elephant Creek, freelance writer, blogger, graphic designer, content writer, book marketer, administrator, web editor and book reader. She's been published in Take Five, The Australian Woman's Weekly, For Me, She, That's Life, Woman's Day and Club Life and other smaller publications. She is a proud member of Romance Writers of Australia and the current Administrative Assistant. Donna lives in Queensland and is addicted to beaches, reading, Peanut Butter, elephants, koalas, Sydney Roosters and Home & Away. You'll often find her digging her toes in the sand with a book in her hand.

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