Welcome to the ‘Father Fitness Active Advent.’ 24 days, 8 exercises, various circuits and repetitions.

As the programme is designed for beginners, the first 8 days are fairly easy. They’re individual exercises so please make sure you concentrate on your technique. TOT – Technique Over Time. From day 9 we will be forming circuits and increasing the tempo so use the first 8 days to perfect your technique. I’ll hold my hands up now to say I’m not the best at performing some of these so a quick YouTube search may come in handy! Another thing to mention is your breathing, this is really important – inhale as you reload. I’ve added some pointers below each video so you understand each one.

Why wait until the New Year to start being fit and healthy. Start today! Let’s go!

Day 1

Here’s how to perform a squat correctly…

• Place your feet shoulder-width apart
• Engage your core to support your back
• Sit back and down
• Extend your hands straight out in front of you for balance
• Keep your head facing forward
• Make your thighs as parallel to the floor as possible – unlike me!
• Push through your heels to bring yourself back to the starting position

Advanced: Perform double the amount of repetitions and / or hold weights – kettlebell, weight disc, weighted vest, PBX bag, dumbbells or barbell.

Day 2

Here’s how to perform a press-up correctly…

• Start with your hands on the floor, slightly wider than your shoulders
• Balance your weight on your toe tips, keep your abdominals tight and your back straight
• Push away from the floor until your arms are straight but not locked
• Slowly lower yourself back towards the floor
• Initiate the next rep when you are 2-3 inches away from the floor

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 3

Here’s how to perform jumping jacks correctly…

• Hold your arms at your sides
• Feet shoulder width apart
• Jump and extend your arms overhead
• Extend your legs at the same time
• Land in the starting position
• Repeat as required

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 4

Here’s how to perform sit-ups correctly…

• Lay down on your back
• Bend your legs and place feet firmly on the ground
• Hands go behind your head
• Curl upper body all the way up towards your knees
• Slowly lower yourself down
• Returning to your starting point

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 5

Here’s how to perform dips correctly…

• Hold yourself up with your arms straight
• Feet should be out in front with legs slightly bent
• Slowly lower your body as you bend your elbows
• Elbows should point directly behind you, not out to the sides
• Straighten your arms

Advanced: Perform double the amount of repetitions and / or change foot position – the straighter your legs, the harder it is.

Day 6

Here’s how to perform lunges correctly…

• Stand with your feet shoulder’s width apart
• Shoulders back, looking forward
• Step forward with one leg into a wide stance
• Maintain spine alignment
• Lower your hips until both knees are bent
• Return and repeat

Advanced: Perform double the amount of repetitions and / or wear a weighted vest.

Day 7

Here’s how to perform the plank correctly…

• Assume a modified push-up position
• Elbows bent 90 degrees and both forearms resting on the floor
• Position your elbows directly underneath your shoulders
• Your body should form a perfectly straight line from the crown of your head to your heels

Advanced: Perform double the amount of time and / or wear a weighted vest.

Day 8

Here’s how to run on the spot correctly…

• Feet shoulder width apart
• Alternate one knee up with opposite arm
• Get your knees as high as you can!
• Slowly land on the balls of your feet
• Repeat until complete

Advanced: Perform double the amount of time and / or wear a weighted vest.

Well done so far! Please click here for days 9 through to 16 and please continue to spread the word across social media!

Huge thanks to the following people for making this project possible…

• Created by Lone Pine Pictures
• Music by Marco Belloni
• Trainers by New Balance
• Tracked by TomTom Sports
• Fuelled by Nutree Life
• Jumper by George at ASDA
• Advent by Sainsbury’s
• Clock and Rug by TK Maxx
• Sofa by IKEA