Scott Gooding: Get the ultimate energy boost with these full body exercises

Here we are at week 5 and the light is at the end of the tunnel. Nice work!

After all the hard work you’ve put in, you should be feeling stronger and really energised.

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This week it’s all about the full body, and believe me, these exercises leave no stone unturned.

Box jumps are one of my favourite exercises and for good reason – they work pretty much every muscle in the body plus they get you super energised. If you can’t find a suitable bench or step use a set of stairs and jump as many steps as possible in one bound.

The seated leg lifts are not your usual ab exercise, but require a great deal of abdominal recruitment and control – so have fun with those!

Lastly, this week sees you re-visit elephant walks from week 1. Have a go and see how much you’ve improved, I'm sure you'll be surprised by how far you've come.

Just a reminder to do as many reps as you can in the time you’ve chosen:

5 mins (beginners)
10 mins (low intermediate)
15 mins (high intermediate)
20 mins (advanced)

Have a good week, guys!

WEEK 5 WORKOUT

Elephant Walk – 10 reps

• Stand with your feet shoulder-width apart. Fold at the hip, keeping your legs as straight as possible.
• Slowly walk your hands out away from your feet so your end point is a ‘superman’ position.
• Hold for 3 seconds before walking your hands back to your feet.
• Repeat (make sure not to stand-up in between!).

Dips – 20 reps

• Sit on a wall or bench, placing your hands on either sides of your hips. Make sure your fingers are facing forward and your elbows extended.
• Place your legs out in front of you - the further your feet are away, the harder the exercise will be.
• Keep your back straight and as close to the face of the wall as possible, and your elbows in tight to your body.
• Lift your bum forward off the wall or bench, and dip your body down, making sure to bend at the elbows.
• Return to the start position smoothly and repeat.

Alternate reverse lunge – 30 reps

• Stand with your feet shoulder-width apart. Take a long stride backwards with your left leg.
• Bend your left knee and allow it to drop towards the ground.
• Keep facing forward with your chest up and shoulders back.
• Drive down with the right heel and lift the left leg and return to the start position.
• Repeat on the alternate side.

Box jump – 10 reps

• Use a box, step or wall that you can safely jump on with both feet.
• Sink low before you jump, and generate force from your quads, glutes, hanstrings and calves.
• Use your arms for momentum and land on both feet. Ensure your entire foot, including heel is safely on the step.
• Push your hips all the way through and straighten your legs.
• Jump or step down back off the step and land lightly on the balls of your feet first.
• Repeat.

Seated leg lifts- 20 reps

• Sit on the floor with your legs out in front of you.
• Place your palms flat on the ground beside your hips.
• Maintain an upright torso whilst lifting both legs off the ground with control, at the same time with control.
• Repeat. To make this exercise harder place your hands further towards your feet.

Try this sample meal plan:

Breakfast: Purple kale, mushrooms and eggs

Lunch: Herbs & walnut salad with pomegranate (recipe and image from Nourished)

Dinner: Snapper stew

Snack: The Anti-Inflammatory Smoothie

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