Eat & move with Derval O’Rourke: A simple circuit to help you back to exercising
This week I’m sharing a workout you can do anywhere, anytime and with no equipment whatsoever. For my recipe, it’s hazelnut energy balls and a delicious olive tapenade.
Keeping fit is a big part of my life but it needs to fit into everything else I have going on. Sometimes life can get in the way and I always try to remember that any bit of exercise at all is better than nothing.
During April and May I did very little exercise. There were a few reasons for this but the result was that physically I wasn’t feeling my best coming into June. And for me, that’s my main motivation for working out, to feel strong and keep my body healthy.
1) Back to basics: I focus on a few simple exercises that target all the major muscle groups just like the ones I’ve shared in the circuit below.
2) Quality over quantity: I aim for 15 minutes a day. I know this seems like very little but if you are in a fitness slump it is a great place to start.
3) Keep it simple: If you have other commitments just aim for a walk or a short home workout. Add more steps into your day by walking to work, taking the stairs or getting away from your desk and having a lunchtime walk.
4) Digital detox: I try to minimise how much I watch fitness influencers accounts because when I’m trying to get moving again often their representation of fitness is not something I relate too.
5) Accountability: Whether it is trying a new gym class with a friend or booking in a one-to-one with a personal trainer, accountability is the key to staying on track.
With that in mind, here is a simple circuit which I hope will help anyone who has struggled a bit recently to get their fitness mojo back. All you need is a step or a bench, your runners and your favourite workout playlist.
With the bench or step behind you, position your hands shoulder-width apart and hold on to the edge. Straighten your arms, keeping a soft bend at the elbow, and extend your legs straight out in front of you. From here gently lower yourself by bending your elbows to about 90 degrees, ensuring to keep the elbows as close as possible in the movement. Using your arms push up from here, squeezing your triceps at the top.
Stand in front of the step at a distance comfortable for you to reach one leg back and rest your foot on top. Make sure your knee and foot are in line, bend your elevated leg at the knee, and slowly lower yourself towards the ground. From here push through your heel back to your starting position.
Start in a strong high plank position. Bend your arms until your elbows are at a right-angle while lowering your chest towards the floor. Straighten your arms to return to the starting position. Aim for a straight line from your head to your knees and keep your core engaged throughout. To regress this movement simply lower onto your knees and do the push-ups from the ground. To make it more difficult, place your toes on top of a bench or step.
Begin in a high plank position, hands directly beneath your shoulders and resting on the barbell. Bend one leg and bring it forward towards your elbow then lower to starting position. Repeat with the other leg making sure to keep your core engaged and back straight.
- Perform each exercise for 30 seconds at a time, with 10 seconds rest in between exercises. Complete five rounds of the entire circuit.
Rena Buckley won a combined total of 18 All-Ireland medals in football and camogie before her retirement last month making her the most decorated GAA player ever. She also runs her own successful physiotherapist business Rena Buckley Chartered Physiotherapy. It is based in Macroom.
Hazelnut balls
These energy bites are delicious with a cup of coffee mid-morning or as an after-dinner treat. They require just six ingredients and are ready in less than 15 minutes. I aim to make a big batch of these once a week.
Heat the oven to 180C/gas mark 4.
Place the hazelnuts in a baking tray and roast for 8-10 minutes, until golden.
Transfer the nuts to a blender or food processor, add all the remaining ingredients and blitz until the mixture starts to form a crumb.
Add a dash of water if it feels too dry, or extra cocoa powder if it’s too wet.
Scoop out spoonfuls of the mixture, squeeze to firm up, then roll into balls.
Put the balls on a tray and place in the fridge for an hour or in the freezer for 30 minutes before eating.
Store in an airtight container in the fridge for up to a week.
Olive tapenade
Tapenade is a rich olive spread popular in the Mediterranean.
It’s simple to make, big on flavour and requires just 10 minutes from start to finish. In my world, it doesn’t get much better than that.
Flat breads are great for dunking in it and it’s lovely with some vegetable crudités like carrot, cucumber and celery too.
Place all the ingredients into a food processor and blend until smooth, adding more olive oil if the consistency is too thick. Season to taste with salt and pepper.
Eat immediately or store in an airtight container in the fridge for later.
www.derval.ie
