On the fifth day of Fitmas, Northern Bootcamp gave to me...

On the fifth day of Fitmas, Northern Bootcamp gave to me…

Day 5How is everyone feeling? A little soreness is typical, and shows that you’ve been committed! Don’t forget to stretch before and after your exercise. And take a lap around the Metrocentre to loosen up while collecting the remainder of those Christmas gifts…

If you have just discovered this series, check out our introductory guide to the 12 Days of Fitmas.

We recommend you start with Day 1 of Fitmas and work forwards from there. If you are playing catch up, complete the first four exercises using Day 4’s all around routine.

Exercise

We’re back to the plank, and have increased the difficulty a bit in today’s routine.

PlankDay Five Routine: Core II, Side Plank

  • 15 second side plank, two sets per side
  • Take a thirty second break in between the sets

Assume the plank position with your body propped up on your elbows and forearms and your toes on the floor. Then, rotate to the right, so you are balanced on your right forearm and the outside of your right foot. Hold for 15 seconds, then switch sides. Repeat.

Remember to keep your back straight and stomach sucked in while holding the pose! You should feel this in your core and obliques.

Recipe

Get hungry: the recipe book moves on to (healthy) main dishes today!

Duck salad

Ingredients:

5 balls stem ginger, finely grated, plus 3 tbsp syrup from the jar

3 tbsp low-sodium soy sauce

Zest and juice 4 limes, plus 1 cut into wedges to serve

2 duck legs, skin removed

200g pack sugar snap peas

140g vermicelli rice noodles

300g bag beansprouts

200g pack radishes, sliced

small pack mint, leaves picked

1 fat red chilli, deseeded & thinly sliced

Method:

Heat oven to 220C/200C fan/gas 7.

Mix the stem ginger, 1 tbsp soy and the juice and zest of 1 lime in a small bowl. Place the duck on a foil-lined baking tray, fold the sides of the foil around the duck, then pour over the marinade. Bake for 45 minutess, turning the duck over halfway through cooking.

Meanwhile, bring a large pan of water to a boil. Add sugar snap peas and boil for 30 secs, then scoop out (don’t drain the water). Transfer to a colander and run under cold water until cool. Bring the water back to the boil and cook the rice noodles following pack instructions. Slice the sugar snap peas on the diagonal.

Drain the finished noodles. Put in a large bowl, add the remaining soy, the stem ginger syrup, lime zest and juice, cooled sugar snap peas, beansprouts, radishes, mint and chilli. Shred the duck and add this, along with any juices collected in the foil.

Toss everything together, then serve.

Recipe via BBC Good Food.

And you can move onto Day 6 here.

 

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