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Get your heart pumping with these five body weight exercises

Are you the fittest you can be? Now you can test yourself, here are five exercises to really push yourself.

This month's workout is made up of primal, functional movements that test your athletic strength, endurance and power in a safe and natural way. There are many benefits to improving your fitness levels including increased energy levels. When you exercise your heart works harder to ensure that your body is getting enough blood pumped around it to enable it to work at a higher pace. As you continue to exercise the strength of your heart increases and it can pump more blood throughout your body.

Improved appearance is another benefit of a regular exercise routine. Regular exercise will improve the way your body looks, even if this was not your original aim. By doing the exercises you will burn fat and tone your muscles which will give a much improved look.

Improved body resistance from regular exercise will allow your body to build a resistance to a number of ailments. If you suffer from diabetes, high blood pressure, high cholesterol or arthritis, exercising regularly can help reduce the symptoms.

Improved mental capacity, one theory is that the discipline of sticking to a training routine gives you the discipline to organise your mind. Another suggestion is that when you exercise you empty your mind of the stress and worries. A third theory is that physical exercise triggers a feeling of happiness and relaxation.

Improved relaxation, if you exercise regularly you have a number of slots each week which allow you to escape from everything else.

Exercise 1: Military Sit-Ups

Military Sit-up exercise

Lie with your back on the floor. Bend your knees at a 90 degree angle. Your feet should be flat on the ground, separated by no more than 12 inches. Lace your fingers behind your head.

Raise your torso to a vertical position. Use your abdominal muscles to lift your body until the base of your neck is above the base of your spine. Stop when the bend in your hips is at a 90 degree angle. Then lower your back until your shoulder blades touch the ground. Continue for one minute.

Exercise 2: Press Ups

Press up exercise

Assume a face-down prone position. Keep feet together. Position hands palms-down, shoulder width apart. The balls of your feet should touch the ground. Raise yourself using your arms. Make a straight line from your head to your heels. Lower your torso until your elbows form a 90 degree angle. Repeat lowering and raising for a minute.

Exercise 3: Burpees

Burpees exercise

Get into a squat position with your hands on the floor in front of you. Kick your feet back into a push up position. Return your feet back to the squat position as fast as possible. Immediately jump up into the air as high as you can. Do as many burpees as you can in one minute.

Exercise 4: Squats

Squats exercises

Place your feet shoulder-width apart or slightly wider. Extend your arms straight out.

Sit back and down like you're sitting into a chair. Keep your head facing forward. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Push through your heels to the starting position. Continue for a minute.

Exercise 5: Plank

Plank Exercise

Start by lying face down on a mat. Place your forearms on the mat with your shoulders over your elbows. Clasp your hands in front of you. Extend your legs behind you and rest on your toes. You should look to attain a straight line between your shoulders and toes. Tighten your abdominal muscles. Hold as long as you can.

For further information contact leisure@heber.org.uk