Welcome to day seven of our 12 Days of Fitmas. You are now just over half way through the second routine, and tomorrow we’ll bring you the full second routine.
If you have only just found this guide, we strongly recommend you start with Day One and work forwards from there- or start on the fourth day, which offers a catch-up routine. You can also check out our introductory guide to 12 Days of Fitmas.
Today, we’re going to gently modify the press ups from the Third Day of Fitmas, in order to make them slightly more challenging and to maximise the impact they have on your chest muscles.
Exercise Routine: Day Seven, Press Ups II
- 3 sets of between 5 and 20 close hand press-ups
Start as per the full press-up position but now move your hands in, so they are in line with your shoulders. Tuck your elbows in at the same time.
Move your body as one single, straight plank, thinking about the position of your bum and lower back and always remember to breathe on the push up.
Complete the press ups in three sets – try three sets of five, but feel free to add more if they are too easy. If you can reach the point where you can comfortably do three sets of 20 as part of a wider routine, you should be developing a nice, strong chest, shoulders, arms, back and core.
Warm duck salad
4 duck breasts
4 medium potatoes, peeled and diced
16 walnuts halves
250g vacuum-packed beetroot (with vinegar)
100g bag watercress, large stems removed
4 spring onions, thinly sliced
1 head chicory, separated into leaves, the core sliced
3 small oranges, peeled and sliced
For the dressing
4 tbsp walnut oil
4 tsp red wine vinegar
1 tbsp chunky marmalade
Mix the dressing ingredients with salt and pepper, then set aside. Heat a large non-stick frying pan, add the duck, skin side down, then fry for 10 mins. (During this time a large amount of fat will come from the skin and it will turn golden, but the flesh shouldn’t cook too much.) Turn the duck breasts over for a second to seal, then take from the pan.
Toss the potatoes in the duck fat and fry, turning frequently, until they are golden. Add the walnuts, stir, then lift everything out of the fat with a slotted spoon and put in a roasting tin. Put the duck on a roasting rack on top. Brush the beetroot with a little of the duck fat and put on a separate dish. This can all be done on the morning if you want to get ahead, but chill the duck and bring back to room temperature before cooking.
To serve: Heat oven to 220C/fan 200C/gas 7. Roast the duck, potatoes and beetroot for 15 mins, then cut the beetroot into wedges. Put the watercress, spring onions and chicory in a bowl and toss with three-quarters of the dressing. Pile onto plates with the sliced oranges and beetroot, then scatter with the potatoes and walnuts. Slice the duck (you can remove the fat first if you like), arrange on top of the salad and drizzle with the remaining dressing. Serve while still warm.
Recipe courtesy of BBC Good Food.
You can find the next day here.