After relatively no alcohol for 40 years, my first taste of an espresso martini last summer was quite a shock to the system! I was so hyper the next day, I added, lets say ‘quite a few’ extra cardio bursts into the workouts I was teaching that day! This is how the espresso martini was born.

Designed to follow on from the 8-week challenge, the Espresso Martini promises to keep you working hard and give your fitness level that extra boost. We combine low intensity with high intensity so that we keep up the fat burning effect, whilst maintaining the muscle tone we created over the last eight weeks.

Repeat the workout 3x a week for the next month. Alongside this, continue with two HIIT workouts of your choice from the 8-week plan to maximise your results. If you enjoy the outdoors, you could always choose to substitute the HIIT days for some longer duration cardio outside such as running or power walking.

In the Espresso Martini workout, you will complete 1 set of the pre-stretch and then two sets of each exercise. The cardio burst and bodyweight training exercises are all timed for 60 secs with 30 sec rest before repeating. If you feel this amount of rest time isn’t long enough for you, please do take more.

If the movement changes leg, then divide your 60 secs into 2x 30 secs, rest and repeat each leg a further 30 secs each.

Take 30 – 60 secs between each exercise before moving on. If you need a little extra rest then take it, as you get fitter you will see this decrease.

I suggest you perform the routine with water and maybe a neat espresso before hand ☺

PRE-STRETCH

Why she does it
This dynamic stretch is to activate muscles you will be using in the workout.

Position
Standing tall, hands on hips, gaze forwards.

How she does it
Step the right leg out, bending into a deep plié squat. As you return to standing, step the left leg across the right and reach the hands down towards the floor. You will feel the stretch in your hamstrings.

Hot Tip
Don’t worry if you can’t reach to the floor; simply reach as far down your legs as you can without feeling discomfort.


LONG JUMP

Why she does it
Long Jumps are a plyometric exercise that focus on building explosive strength and power throughout the leg muscles. They are also a great cardiovascular challenge that will certainly torch some calories.

Position
Stand with your feet flat on the floor, hip width apart, toes pointing forwards and feet in line with each other. If they are staggered you will be likely to push off from the dominant leg rather than equally. Your arms are by your sides, gaze is ahead of you, focusing on where you intend to land, setting your intention.

How she does it
Lower to a half squat, swinging your arms backwards, then immediately swing them forwards, extending your body powerfully as you jump forward to land in your intended spot. Your abdominals are engaged as you fly through the air landing in the squat, feet flat on the floor and bodyweight slightly forwards.

Repeat the move as many times forwards as space allows and then turn around and repeat the way you came. Each time you jump set your intention to jump that little further.

Hot Tip
You want to think about using your hips to drive you forwards as you jump.


WARRIOR REACHES

Why she does it
The Warrior Reaches challenge balance and work the legs, butt, upper back and shoulders as you reach the arms forwards.

Position
Start standing, feet together, gaze forwards and arms at your sides.

How she does it
Keeping the left leg slightly bent, engage your abdominals as you hinge forward from your hips lifting the right leg behind you so your torso is almost parallel to the floor, arms extended in front of you. Pause in the balance momentarily and then lower your right foot back behind you onto the floor as you drop the right knee into a deep lunge.

Aim to repeat two warrior reaches before stepping the legs back together – this is one rep.

Hot Tip
If you find this tricky due to flexibility, then bend the supporting leg a little more as you lean forwards.


SINGLE LEG SPRINGS

Why she does it
The single leg spring allows us to improve reactivity and acceleration in each leg individually challenging our balance too. This exercise is also a great cardio burst and body weight exercise for the leg muscles and bones.

Position
Standing on your left leg, gaze forwards, arms by your side.

How she does it
Hinge your hips back into squat, swinging your arms backwards and then immediately forwards as you hop forwards and land on the same leg. Immediately hop forwards again, but his time squat as low as you can reaching your fingertips to the floor. Now simply walk backwards ready to repeat the move again on the other leg.

Hot Tip
Be mindful not to simply reach forwards to touch the floor, bend deep at the hips until the hands come to the floor. If you find it hard to land on one leg then you can always land on two, eventually working up to one.


GLIDING LUNGE WITH ROTATION

Why she does it
This movement significantly improves co-ordination, balance, hip flexibility, core stability, spinal mobility and works the entire leg musculature.

Position
Stand tall, hands in prayer position in front of your chest, gaze forwards.

How she does it
Keeping your body in an upright position, step the left leg into a lateral lunge allowing the hips to move back and down so the left knee bends to 90 degrees. The right leg remains straight and the foot is planted firmly on the floor.

Rotate your torso in the direction of your lunging leg, and return to standing. Repeat all repetitions to one side before changing legs.

Hot Tip
Be mindful to keep the non-moving leg straight as you lunge.


LATERAL SPRINGING LUNGES

Why she does it
A little cardio burst to help develop explosive strength whilst really hitting the thighs and glutes to get your legs all that more firmer.

Position
Standing tall, hands in prayer in front of your chest, gaze forwards.

How she does it
Step the right leg out to the side in a lateral lunge so the right knee bends at 90 degrees whilst the left leg remains straight with your heel planted firmly on the ground. Now, push off the right foot as you jump the legs back together.

Top Tip
Keep the movement dynamic – you want to get your heart rate up.


TAPPING PLIÉ

Why she does it
This exercise really concentrates on opening the hips whilst focusing on the inner thighs, butt and calfs.

Position
Stand with feet wider than shoulder width, feet turned out, two and ten o’clock. Hands in prayer in front of your chest. Spine is straight.

How she does it
Keeping the spine straight, bend your legs to a 90-degree angle. Think of the knees opening out to the back of the room rather than collapsing inwards.

Now, from your lowest point lift your right heal and then your left heel so you are balancing on the balls of your feet. As you return to standing, think of drawing up through the inner thigh muscles and contracting the glutes at the top of the move as you place the heels firmly back on the floor.

Hot Tip
If you are struggling with balance then holding the back of a chair will allow you to keep your form and quality of the movement.


SINGLE ARMS JUMP BACK

Why she does it
The single arms jump back is a cardio burst that challenges your core, upper body strength, stability and muscular endurance. Be prepared to feel the burn!

Position
Come into a squat position, weight in your heels, chest lifted, and gaze forwards.

How she does it
Place your right hand on the floor and jump your feet back into a plank position on one hand, keeping the hips level. To return jump the feet back to the squat position and repeat on the other hand. Repeat alternate arms.

Hot Tip
This one is tough, not only on shoulder stability and arm strength, but also on core stability and co-ordination. If you find it hard to keep the hips level then put both hands down each time you jump back.


ARM CIRCLES

Why she does it
This exercise is great to tone and dynamically stretch the arm and shoulders, and you can do it anywhere.

Position
Stand tall with your arms extended out at shoulder level either side of the body. The neck is long and gaze forwards.

How she does it
Circle your arms backwards without rotating the wrists. As you do this, lower the arms towards the hips and back to shoulder level. It looks easy but believe me this one will fatigue!

Hot Tip
Really think about lengthening through the arms and finger tips, creating a strong  arm rather than floppy.


HITCH A RIDE

Why she does it
This is a simple exercise that really helps you to connect to your upper back muscles whilst dynamically stretching the arms.

Position
Standing tall with arms extended out at shoulder level, palms and thumbs facing down. Draw your shoulder blades downwards as you lengthen through the neck, gaze is straight ahead.

How she does it
Soften at the elbows and leading with the thumbs, spiral your arms so your palms and thumb face upwards. As you do this, focus on engaging the upper back muscle to draw the shoulders downwards. Spiral the palms back to start.

Hot Tip
If you can’t quite get the engagement in the upper back muscles, try bending the elbows a little more.


BALLERINA TAPS

Why she does it
This exercise works the waist and challenges shoulder stability as well as coordination.

Position
Sit on your right hip with your right leg flat on the floor. Your right knee is bent at 90 degrees, and your right palm on the floor sat under the right shoulder. Bend your left knee towards the ceiling and place your left foot flat on the floor in front of your right. Your left elbow rests by the side of your left knee.

How she does it
Push down into your right hand and left foot as you extend the hips upwards whilst extending the right leg out in front of you reaching the left arm up and over your head.

Top Tip
If you find this one too difficult then leave out the leg extension until you feel stronger.


TWISTING V SIT

Why she does it
This exercise is working the waist by targeting the internal and external oblique’s as well as engaging the hip flexors and rectus abdominus.

Position
Begin in a seated position, right hand across the chest and the left hand on the floor, abdominals engaged and bent legs raised off the floor.

How she does it
Extend the legs out to the left as you bend the right arm. Now rotate the move to the other side.

Hot Tip
Really focus on engaging the abdominals as you extend the legs.


ROTATING PLANK & BUTT KICK

Why she does it
This one is a great core challenge working the waist, butt, and inner thigh as well as shoulder stability.

Position
Start in plank position on your hands and feet. Spine is straight.

How she does it
Engage your abdominals and extend the left leg a few inches upwards as you squeeze the butt. Now rotate the body so that you come into a side plank on your left hand and right foot, reaching the left knee towards the chest and the right hand to the sky.

Top Tip
Work slowly concentrating on control through the movement.