Full Body v.1
5 Mins Sweaty Warm-Up (Follow Along)
A1: Shrimp Squats
3 x 8-10 reps
The aim here is to load the front leg as much as possible!
A2: Push-Ups on a bench or floor!
3 x 10 reps
Easy: Bench Medium: Flat Difficult: hands on blocks To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
B1: Swing Set
3 x 10 reps
Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.
B2: Frog Rocks with IR Lift
3 x 10r on both sides
Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.
C1: Squats Prayer Routine
3 x 10 reps pushing the knees out
Easy: Hands holding something in front. Medium: Heel elevated pushing knees out. Difficult no heel elevation. For each variation try to get the knees as far out as possible while this hips stay low and close to the floor.
C2: Side to side bear
3 x 60s of work
Set-up with knees just off the floor. Keep the movement nice and fluid with hands softly placing on the floor.
ABS Finisher
3 rounds, try to rest as little as possible between exercises & rounds.
D1: Baby Crunches
3 x 15 reps
Don’t let the neck drive this motion, it should all come from the abs. To make it more difficult start to straighten the arms. Never allow the lower back to arch or lift from the floor.
D2: Side Plank Reps
3 x 10 reps
Stay on the elbow for now and try to get hips as close to the floor as possible.
D3: Arch Ups
3 x 15 reps
Try to arch up maximally lifting chest and knees of the floor. If the neck hurts or feels uncomfortable tuck the chin to chest but still try to arch through the rest of the back.