We won’t deny it. Here at nzgirl HQ we can be a bit of a lazy bunch when it comes to shaking our tail feathers and keeping fit.

Long days at the office, plonked on our bums in front of our computers, can leave us a little tired and lazy come home time. The last thing any of us feel like doing after work is going to the gym or popping off for a run…

So being the proactive group of girls that we are, we decided to do something about it! We enlisted the help of super personal trainer Sibyl Mandow, to whip us in to shape over the course of four weeks, with pre-work (a very comfy 7.30am) workouts.

Each week she took us through a new, one hour workout in a different location - from a park, to a beach, in the city and even here in our office! Sibyl wanted to prove to us that you really can workout anywhere – you don’t need a fancy gym membership or expensive equipment, and there really is no excuses for why you can’t exercise regularly and keep in shape.  

Here is the last in our four part nzgirl No Excuses Challenge. Click here to check out the very first workout plan - 'I can't afford a gym membership!'

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Week Four: I'm stuck in the city - What can I do to keep fit?
No excuses alternative: Get moving!

Jog/Run
Start off with a 30 to 40 minute run or jog, depending on your level of fitness (the fitter you are, the harder you should work yourself). This is a form of endurance training which is fantastic for your general fitness and wellbeing. It's also brilliant for burning calories. Outdoor training is great - all you need to is throw on a pair of running shoes and get going. It's perfect to do at any time - go for a jog in the morning to give yourself a refreshing energy boost, go at lunchtime for a pep up or go in the evening to gather your thoughts! Unlike jogging on a treadmill, running outdoors is much more interesting (and free!).

Lunges
Find a park bench and do three sets of 10 lunges on each leg. This will give your bum and thighs a seriously good workout. Having one foot elevated helps work deeper into the muscles. It is important to stand up tall and drop straight down. Remember not to lean forward.

Tricep Dips
Using the park bench, do three sets of 12 tricep dips. Place palms flat down on the surface, with fingers facing your back. Lower your body slowly by bending your upper arms. Keep your back close to the bench, with your elbows pointing directly behind you (imagine you are trying to squeeze them together) and not out to the sides. Lift one leg in the air for greater intensity. This is great strength training.

Extra Tips

• Stretching is very important for healthy muscles and injury prevention. When it comes to stretching there is no set time limit - keep going until the stretch feels comfortable. Click here for some great stretching exercises.
• For effective training results and to help prevent injuries, make sure you have the appropriate kind of training/running shoes. 
• Don't skimp when it comes to trainers! The principles of outdoor training are to have fun and be creative. Remember, anywhere can be a gym - you don't need to spend loads of money or have fancy equipment! 

By the end of this workout we felt refreshed, energised and ready to face the day. There's nothing better then a morning run through the city to get your day off to the right start!

Want Sibyl to whip your body in to shape as well? Email her at sibylpersonaltrainer@hotmail.com or giver her a call on 027 574 3775. She is truly amazing, and we give her the complete nzgirl stamp of approval!

We've still got plenty more of Sibyl's amazing workout knowledge to share with you all! If your fitness routine is in desperate need of an overhaul, flick your fitness diary through to us here at info@nzgirl.co.nz and we'll let Sibs at it - she'll tell you where you're going wrong, what you're doing right and how to get maximum results! Click here to check out the first Fitness Diary.

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