Get stronger in 12 MINUTES

Want to get in shape for 2022? Fitness trainer and author Annie Deadman shares her progressive, daily workout.

- Annie Deadman

Annie ...' came the email from my editor. 'We'd like you to decide a workout for our readers - something to motivate them, something where they'll see results...It should be short, manageable and... I didn't read the rest. I excitedly rolled up my sleeves and got stuck in.

Then came another email. 'It's to be based on the Royal Canadian Air Force 5BX workout.' I did a little search and it seems that this series of five basic exercises (hence 5BX) was devised in the early 1960s for the Royal Canadian Air Force, who decided that short bursts of progressive exercise was just the job to keep pilots in shape - no matter where in the world they were. Prince Philip was an avid fan, apparently!

Imagine! A short workout you can do anywhere which, rather than taking over your life, will improve and probably elongate it.

Strength-training is more important than ever as we approach midlife. Muscle loss happens when we age, and with that comes a decline in strength, joint stability, flexibility, libido and our metabolic rate. Which means we can't eat as much as we used to without it appearing in lumps around our hips, thighs and abdomen. You can snigger all you like, chaps - but the same happens around men's bellies.

So, lovely friends, I've taken the idea, given it some Deadman love and - ta da! - devised a 'Fit in 12' plan. There are 12 exercises in 12 minutes, covering mobility, strength and flexibility, so you'll find the first one quite easy. Do them at least five days out of seven, maybe even every day if the fancy takes you. Good luck!

Annie's moves

The following instructions for each exercise describe one rep.

Perform the reps given in the ‘Fit in 12' table

AB CRUNCHES

BEST FOR ABDOMINALS