Stay in prime condition – just like your boiler after an annual service
You've kept your boiler in check with an annual service, now it’s time to make sure you’re fine tuned too. An annual service takes 30-45 minutes, the perfect amount of time to whizz through a workout. Here’s BoilerBooker’s very own pro PT – Stephanie SW Wellbeing and her recommended weekly fitness plan – so you can stay as healthy as your heating system. All exercises are equipment free and easy to do at home, so you’ll save money on future gym fees too. Win, win.
Stephanie, SW Wellbeing
I’d recommend aiming to do some form of exercise each day for around 30 minutes, even if it’s just a gentle jog or walk. Plan your week so you know what exercise you’ll be doing and when. Slot it into your day at a realistic time, whether it’s first thing in the morning, as part of your ‘lunch break’ or once you’ve finished work.
For three days do more intense activity incorporating strength and cardio, with two days of gentler exercise such as core work, yoga or a stretch routine. This will keep you in tip-top shape. On the other two days of the week, plan something fun – a walk in the park or a game in the garden with the kids, something to get you up and moving.
Make sure to warm-up beforehand with some marching, light jogging and high knees on the spot for a couple of minutes. No equipment required, just you, a little bit of space and some water.
25 minute bodyweight home workout
It gets all your muscles working and your heart rate up! No equipment required.
3 rounds - 45 secs on / 15 secs rest.
Take a 1 minute break between each round.
• Squats
• Lunges (with upper body twist)
• Press ups (full or on knees)
• Mountain climbers
• Leg lowers
• Bicycle crunches
• Forearm plank
Here’s a core workout to try, just 15 minutes. Combine it with the flow and stretch routine to help with your flexibility and improve your mind-body connection.
15 minute core workout
No equipment required.
3 rounds - 45 secs on / 15 secs rest.
Take a 1 minute break in between each round.
• leg only deadbugs
• slow mountain climbers
• upper body twist crunches
• hip dips
• butterfly situps
15 minute stretch and flow
Improve your flexibility and find that mind body connection. Breath is key so remember to inhale - exhale throughout.
Follow along with the video and in under 15 minutes you'll be feeling rejuvenated.