Derval O'Rourke: Resistance is far from futile and necessary

This year has been particularly difficult and stressful, and I think that’s an even more important reason to make time for your health.

I’ve had a huge increase in people using the home workout videos on my site Derval.ie which tells me that even at this time people are carving out 20 minutes to move their body.

This week I’m sharing an exercise circuit, a super-fast chicken recipe and my wellness tip will hopefully motivate you.

This week’s circuit training is resistance training. Try adding in one or two resistance sessions each week with a similar workout to below.

It might take a little bit of extra effort and planning, but it will pay huge dividends long term. This workout can be done at home. If you don’t have a kettlebell consider using a household item such as a big water bottle or tins in each hand.

Circuit 1

• A) Kettlebell front squat

Hold the kettlebell with two hands at shoulder height, keeping your elbows high. Sit back into your heels as if you are going to sit onto a chair. Keep your body as upright as possible by engaging your core. Squeeze your glutes to stand back up and return to your starting position.

• B) Single arm shoulder press

Stand with your feet shoulder width apart. Hold the kettlebell at shoulder height with your palm facing forward. Exhale and push the kettlebell towards the ceiling until your arm is fully extended. Don’t lock it out forcefully. Lower down to your starting position and repeat.

C) Shoulder taps

Assume a plank position, ensuring there is a straight line from head to toe. Keep your core engaged throughout. Touch one hand to the opposite shoulder then bring it back down to the floor and repeat with the other hand. You can place your hands onto an elevated surface for an easier version. Repeat circuit 1 x 3 times with a 60 second rest between each one.

Circuit 2

• A) Romanian deadlift

Stand with your feet shoulder width apart. Hold the kettlebell in front of you. Bend at the knees slightly and hinge from the hips. Keep your back straight and core engaged. Lower the weights towards the floor feeling a pull on your hamstrings. Once you reach your limit, stand back up again, squeezing your glutes at the top.

• B) Single arm row

Hold a kettlebell in one hand and place the other on a bench at about knee height. Keep your knees soft and lean your body forwards slightly. Keep your back straight and allow the weight to hang below you. Bend your arm to pull the weight into the body, squeezing your shoulder blades at the top. Lower down to the starting position.

• C) Bicep curl to shoulder press

Begin with feet shoulder width apart and hold the kettlebell directly in front of you. Keeping the elbows tight into the sides of your body, curl the weights up towards your chest and then press over head by extending into a shoulder press. Return to the starting position by reversing the movement.

Repeat circuit 2 x 3 times with a 60 second rest between each one.

Circuit 3

• A) Static split lunge

Start in a long stride position with one foot in front of the other and the sights by your side. Bend both legs to form two 90 degree angles. Keep your shoulders back, chest up and core engaged. Drive through the heel of the front foot to return to the starting position.

• B) Elevated glute bridge

Lie on the floor with a bench in front of you. Place your heels on the bench. Drive through the heels and extend your hips upwards lifting your body off the floor. Keep your ribs drawn in and squeeze your glutes at the top. Slowly lower down to the starting position without putting all your weight onto the floor.

• C) Elevated press up

Assume a push up position with your hands on placed an elevated surface like a box or a bench. Ensure your hands are directly underneath your shoulders and that there is a straight line from head to toe. Engage your core and lower your chest towards the bench. Return to the starting position. Lower onto the knees for an easier variation if needed. Repeat circuit 3 x 3 times with a 60 second rest between each.

Oriental Chicken Stir Fry

This is perfect for a quick, tasty and healthy mid-week meal. Use the recipe as a rough guide to quantities and flavour. It is a super versatile recipe so mix and match it.

Serves: 6

Prep time: 15 minutes

Cook time: 15 minutes

Ingredients:
• 2 tablespoons sweet chilli sauce
• 500g chicken breast, sliced into strips
• Salt & pepper
• 3 tbsp sunflower oil
• ½ red pepper, roughly chopped
• ½ yellow pepper, roughly chopped
• ½ green pepper, roughly chopped
• 3 medium carrots, finely chopped
• 150g broccoli, cut into florets
• 1 bunch of spring onions, roughly chopped
• 1 tbsp fresh ginger, grated
• 1 garlic clove, crushed
For the sauce:
• 2 tbsp sweet chilli sauce
• 2 tbsp dark soy sauce
• 1 tbsp corn flour
• 200ml chicken stock

Method:

To a small bowl, add 2 tbsp sweet chilli sauce along with the chicken strips and season well. In a large frying pan heat 1 tbsp of the oil then add the chicken and fry over a high heat until golden brown and just cooked through.

Transfer to a plate.

To make the sauce, add the sweet chilli sauce, soy sauce, and cornflour to a small bowl and stir until smooth.

Blend in the stock and season well. Heat the remaining oil in a frying. Add the vegetables and stir fry for three to four minutes.

Add the ginger, garlic and spring onions and stir fry for 3-4 minutes until just cooked. Add the chicken and sauce and toss together for two minutes.

Serve with rice or noodles and enjoy.

FITNESS FOCUS

Wellness Tip: Write this down - “Stay Positive. Work Hard. Make it Happen.” Stick it somewhere you can see it for a few days and I bet you’ll be a little bit more focused!

Exercise Tip: Stretch for 10 minutes before going to bed tonight. Start at your head and work the whole way down to your toes. Repeat three times. Do this within a quiet space with your phone on silent.