One Pint Workout for Go Sober October from Xercise4Less Gyms

The Xercise4Less Gyms One Pint Workout with Sam Turpin

As part of your monthly gym membership, Xercise4Less are always looking for new ways to help our exercise community. For Go Sober October we asked Sam Turpin, our fab Health and Fitness Executive to provide a beer-burning workout routine just for you. His One Pint Workout will work off the calories a typical pint of beer contains almost as quickly as you can down a pint.

(One Pint Workout Vid)

Ready for ten minutes of alcohol sweats?

Throw Your Weight Behind Go Sober October

Before you start burning off those excess alcoholic calories, however, just consider how calorific alcohol can be. Alcohol actually contains almost the same calories as pure fat, at about seven calories per gram. Pints of lager can contain up to 180 calories or a slice of pizza while stouts and ales are equivalent to devouring a bagel at 250 calories per pint. Prefer cider? A sugared doughnut has just as many calories!

Wine or spirit drinkers can’t be complacent about their alcohol calories either. A medium-sized glass of wine will set you back 159 calories while a single gin and tonic comes in at around 110 calories.

Looking forward to that One Pint Workout now, aren’t you?

You might be under the influence…impression that it’ll be easy to shift any excess beer weight, but this One Pint exercise programme will have you panting for a drink by the end of it! As Sam explains it the One Pint Workout works as follows:

There are 3 circuits.

Spend 30 seconds on each exercise and take 30 seconds rest between circuits.

That’s ten minutes for the alcohol calories to start pouring out of you.

High Knees (Up)

Kick off the One Pint Workout with a High Knees exercise to improve your lower body power and flexibility.

Stand with your feet hip-width apart. Drive your right knee towards your chest and quickly back on the ground. Immediately drive your left knee towards your chest. Alternate knees as quickly as you can for 30 seconds.

Raise the Bar with Squat Jumps

Squat Jumps will literally pull those pints out of you as you involve your whole core and lower body in this workout.

Stand tall with feet hip-width apart. Push your bum back and lower yourself until your thighs are parallel to the floor. Then jump as high as you can. Allow your knees to bend 45 degrees when you land before dropping back down into a squat to jump again.

No Half Measures with Toe Dips

Our One Pint Workout continues with Toe Dips to isolate your abs and work your hip flexors without overloading them.

Lie on your back. Alternate driving your knees up toward your chest while not letting your toes touch the floor between reps. Keep your ribcage from arching or your lower back flattening out.

Beat the Beer Blues with Bicycle Crunches

Target improved abs with some calorie-destroying Bicycle Crunches.

Lie flat on the floor. Put your hands behind your head. Bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg out to a 45-degree angle while turning your upper body to the left and bringing your right elbow towards your left knee. Switch sides and do the same motion to complete one bicycle crunch.

Walking Lunges are Pint Sized Perfection

Walking Lunges target your glutes, hips and hamstrings and work off some of that beery weight.

Stand with your feet hip distance apart. Take a large step forward with the right foot and lower your body toward the floor. Push off your left foot so the left knee lifts up and you land with left foot in front in the same bent knee position. Now push off the right foot to lift the right knee and land with the right foot in front. Walk your lunge forward as far as you can go.

Expel Calories with One Pint Burpees

Finally, the last alcohol-burning exercise in our One Pint Workout session, burpees. Test your balance and co-ordination while working most of your major muscle groups.

Drop into a squat with your hands on the ground just in front of your feet. Kick your feet behind you, keeping your arms extended for a raised plank position. Jump your feet back towards your hands. Then leap into the air with your arms straight above you.

Last Call for Improved Health and Wellbeing

Feeling a lot more sober after our One Pint Workout? Don’t miss out either on our tips for preparing for Go Sober October here. Sam Turpin is just one of the many expert fitness staff you can expect to work with when you join Xercise4Less Gyms. Sign up to one of our flexible gym memberships and enjoy great value exercise benefits from friendly personal trainers to inclusive fitness classes. This October Go Sober and join the real community of Xercise4Less Gyms!

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