Kickstart 2017 with These 5 Easy Exercises

The holiday’s are always a time to indulge a bit. However, as the new year begins, we need to give it the best kickstart possible. Here are 5 short and simple exercises to help tone and firm up any areas you may have neglected over the festive season…

exercises | Longevity LIVE Exercise 1: Side Lunge Knee-Lifts

Great for Thighs

From a standing position, take a deep step out to the side. Your inner thigh should be straight whilst your outside leg should be bent at the knee. Drive off the outside foot to stand upright whilst driving the outside knee upwards towards the chest. This results in a knee-lift – take that leg directly back into the lunge and repeat with other leg.

Exercise 2: Box jumps

Adding Curve to Your Calves

Stand against a stable box that’s at a comfortable height and take a step back to a reasonable distance. Squat down by bending knees to a 90-degree angle; ensure that your knees do not pass beyond your toes by pushing your hips back. From this position jump forward, swinging your arms forward to engage momentum, lifting your feet to land on the box in a squat position, then stand up and step off the platform to resume your starting position before repeating.

exercises | Longevity LIVE Exercise 3: Clap Push-Ups

Firm Up Your Arms 

Lie face down, placing both hands down on the floor, slightly wider than shoulder width apart. Lift yourself so that only your toes and hands are in contact with the floor and do a standard push-up. Maintain a correct alignment – ears, shoulders, hips and ankles all in line. At the top of the movement (push-up), rapidly clap your hands together before repeating the exercise.

Exercise 4: Y squats

Tighten Your Gluts 

Stand with your feet hip-width apart holding your arms out and above in a ‘Y’ formation at all times. Keep your abs tight and your back ‘switched on’ with your shoulders relaxed and squarely over your hips. Sit back as if you were going to sit on a bench. Then stand up, straightening your legs, and repeat.

exercises | Longevity LIVE Exercise 5: Frontal Raises

Shape Those Shoulders

Stand holding dumbbells in both hands while resting your hands on your thighs and knuckles facing forward. Raise the dumbbells in front of you to shoulder height, maintaining a slight bend at the elbow. Lower slowly and repeat. Don’t swing or use momentum to lift the dumbbells. Don’t forget to take breaks in between each exercise.


Ceri Hannan, National Product Development Manager at Virgin Active South Africa, says: “Rest periods in between workout exercises are really important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief,” he says “but switching back and forth from work to rest makes the workout go quickly.”


Do you find it difficult to make time to get your exercises done during the day? Take a look at our 7 easy ways you sneak some fitness into your daily routine.