On the fourth day of Fitmas, Northern Bootcamp gave to me

On the fourth day of Fitmas, Northern Bootcamp gave to me

Day 4Good for you: you’re back for more. Your true love will send you 12 days of praise for Christmas once he or she sees your progress!

If you have only just found this guide, we strongly recommend you start with Day 1 and work forwards from there. You can also check out our introductory guide to 12 Days of Fitmas here.

 

 

Exercise

We move on today to the last focus area of the body: the glutes! This workout should be quick but effective.

SquatsDay Four Routine: Glutes I, Standard Squat

  • Squats, 3 sets of 8

Begin standing straight up, then slowly bend your knees, until you’re in a sitting position with your back straight.

Try to reach the point where your thighs are parallel to the floor, then slowly stand up straight again. The slower and lower you go, the better the workout!

Try moving your arms alongside the squat. Stretch them out to the side, in front of you, or even up above your head for a bigger challenge.

RECAP: Days 1-4 exercises

Here’s everything you should have completed so far. Great job, bootcampers! Now, you can put it all together into a single, quick-to-complete routine. If you have more time and space available, then try a short sprint in-between each set. Just 30 or 40 metres would be great, or if you have a skipping rope, you could skip for 30 or 40 seconds.

Beginner Routine

Set 1: 30 second planks, 3 sets

[Optional sprint or skip]

Set 2: Leg lifts, 2 sets of 10 per leg

[Optional sprint or skip]

Set 3: Press ups, 3 sets of 10

[Optional sprint or skip]

Set 4: Squats, 3 sets of 8

[Optional sprint or skip to finish]

 

Recipe

Curried lentil, parsnip & apple soup

Ingredients:

2 tbsp sunflower oil

3 tbsp medium curry paste

2 medium onions, roughly chopped

500g parsnips (around 5 medium parsnips), peeled and cut into chunks

140g dried red lentils

2 Bramley apples (about 400g), peeled, cored and cut into chunks

1½ vegetable or chicken stock, made with 1 stock cube

natural yogurt, to serve (optional)

chopped coriander, to serve (optional)

Method:

Heat the oil in a large saucepan. Fry the curry paste and onions together over a medium heat for 3 mins, stirring. Add the parsnips, lentils and apple pieces.

Pour over the stock and bring to a simmer. Reduce the heat slightly and cook for 30 mins, stirring occasionally, until the parsnips are very soft and the lentils mushy.

Remove from the heat and blitz with a stick blender until smooth. Adjust the seasoning to taste. Heat through gently, then ladle into deep bowls.

Serve with natural yogurt and garnish with fresh coriander, if you like.

Recipe via BBC Good Food.

And when you’re ready you can move onto Day 5 here.

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