For this workout we’re upping the intensity!

Perform one set of the Pre-Fatigue exercises, followed immediately by the Intense move. Both are 30 seconds long. Rest for 30-60 seconds and move on. There are six pairs to achieve. Once you have completed the circuit, if you’re up for it, repeat 2-3 times through and make this a real HIIT of a workout!

Alternatively you can also perform each pair 2-3 times through before moving on to the next.

1-Get-The-Gloss

1A: Stepping Circles – Pre Fatigue

How She Does It

30 secs

Why She Does It

This one is a great active stretch for the hips, groin and chest. It incorporates balance, co-ordination and flexibility.

Position

Stand with feet together and arms by your side

Action

Lift the right knee towards the chest and then allow the knee to open outwards as you lower into a side lunge. Simultaneously, rotate the left arm up and back and then finally reach across to the right foot. The left leg remains straight and the right arm reaches back to open the chest.

Step the legs back together and then repeat on the opposite side – this will challenge the mind too ☺

Hot Tip

You want to bend the right knee to 90 degrees as you sit the hips backwards. Chest remains lifted throughout.

2-Get-The-Gloss

1B: Pulse Jumps – Intense Move

How She Does It

30 secs

Why She Does It

This one looks innocent enough until you try it – intense springs to mind!

Position

Stand with feet wide, toes turned out. Bend the legs to a 90-degree angle, knees in line with the heels.

Action

From your lowest point, spring up with both feet barely leaving the floor and land back in a deep plié squat.

Hot Tip

Struggling? Try doing one plié squat and one jump, or even two squats and one jump, working your way to a full 30 seconds of jumps

5-Get-The-Gloss

2A: Wake Up Marches – Pre Fatigue

How She Does It

30 secs

Why She Does It

Wakes up (stretches) the hamstrings and glutes whilst mobilising the shoulders.

Position

Stand tall, spine straight, arms to the side, and gaze ahead.

Action

Lift one straight leg in front of you, flexing the foot so the toes point upwards. Simultaneously reach the opposite arm towards the extended leg and then repeat on the opposite side. You want to keep the chest lifted throughout.

Hot Tip

If you find it difficult to straighten the leg then perform the exercise with slightly bent knees. Alternatively, try hugging alternate bent knees to chest.

4-Get-The-Gloss

2B: Glossy Hops – Intense Move

How She Does It

30 secs

Why She Does It

A cardio burst – anytime, anywhere!

Position

Hands and feet on the floor with hips held high to form a pyramid position. Your knees are slightly bent.

Action

Keeping your hands firmly planted on the floor, bend your knees deeply to propel your hips upwards as you jump, feet together, from right to left. Focus on drawing your abdominals inwards and tucking your heels towards your buttocks.

Make sure you land softly.

Hot Tip

Too difficult? Keep working on bending through the knees and springing upwards from the hips.

Too easy? Find a low bench or use a gym bench. Stand to one side and, holding onto the front of the bench with a hand either side, soft jump up and over the bench.

7-Get-the-Gloss

3A: Stepping Curtsey Lunge – Pre Fatigue

How She Does It

15 secs each leg or you can go for 30 secs each leg

Why She Does It

Works the bum whilst activating the inner and outer thighs, challenging co-ordination and balance.

Position

Legs hip width apart, arms by sides.

Action

Step the right leg diagonally behind you into a curtsey position. The right knee bends to 90 degrees. Keep the chest proud.

Return to the start position and then repeat the motion, this time crossing the right leg in front of the left. The left leg bends to 90 degrees.

Hot Tip

You want to really activate the butt in this move so make sure you bend deep into the curtsey squat.

12-Get-The-Gloss

3B: Curtsey Jumps – Intense Move

How She Does It

30 secs

Why She Does It

This is a fantastic plyometric exercise that incorporates all the major leg muscles including the inner and outer thighs.

Position

Start in a curtsey position, right leg in front of left.

Action

From the deep curtsey position explosively jump out of the lunge. Straighten the legs and swing them all the way round to land into a reverse curtsey lunge. You want to jump high and focus on pulling the legs apart and bringing them back together. When you land take a moment to stabilise yourself before repeating.

This is a difficult exercise to master and I have suggested a modification in the Hot Tips section which is still a challenge.

Hot Tip

Starting in a curtsey lunge, explosively jump into a squat position before jumping into a reverse curtsey. To return once again add the squat in the middle.

3-Get-The-Gloss

4A: Glossers – Pre Fatigue

How She Does It

30 secs

Why She Does It

Want to maximise your plank? Then add movement to challenge stability. You don’t need real gliders – paper plates, tea towels, padded envelopes or dusters work just fine.

Position

Come into plank on your hands and feet with the your “gliders” under your toes. Your wrists should be directly beneath your shoulders. Your body forms a straight line from head to feet, neck is long and gaze down.

Action

Focus on engaging you abdominals and keeping the back flat as you open one leg outwards towards the hip and return.

Alternate legs.

Hot Tip

Be mindful not to arch your back or stick your bum in the air. You can most certainly do this one on your forearms too.

6-Get-The-Gloss

4B: Speed Runners – Intense Move

How She Does It

30 secs

Why She Does It

Sprinters develop considerable speed and power by pumping their arms which exactly what we are going to do – really challenges the abdominals too.

Position

Standing, lean slightly forwards from your ankles with your knees soft. Bend your arms to 90 degrees and brace your core. Gaze forwards, shoulders relaxed.

Action

Keeping the abdominals engaged pump the arms vigorously backwards and forwards, moving them primarily from the shoulder. The faster the arm moves the better.

Hot Tip

Keep the hands above the waist line and relaxed (no fists).

8-Get-The-Gloss

5A: Goblet Squats – Pre Fatigue

How She Does It

30 secs

Why She Does It

The squat is an all round winner to work the legs and butt

Position

Feet are a little wider than hip width with toes turned slightly outwards. Shoulders rolled back and down away from your ears. Your hands are clasped together in front of your chest.

Action

With a straight spine sit your body downwards between your legs so your hips are just below your knees. At your lowest point pause and root down through your heels to push yourself back to the start position.

Hot Tip

Keep the weight in the heels and be mindful to avoid a turtle shaped spine – Keeping the shoulders rolled back and down with the chest lifted will help this.

If you have a dumdbell, medicine ball or kettle ball to hand you can always hold this in front of the chest for added resistance – choose a weight you can manage for the 30 seconds.

9-Get-The-Gloss

5B: Squat Jump Backs – Intense Move

How She Does It

30 secs

Why She Does It

Intense because you never come up out of the squat!

Position

Sit down and back into a squat position, hips in line with your knees, placing your weight in the heels, hands clasped together. Your upper body tilts forwards slightly, spine is neutral and your gaze forwards.

Action

From the squat position place the hands on the floor in front of you and quickly jump your feet back into a plank position so your torso is in one straight line.

To return, immediately jump your feet back to your hands and if you’re brave enough, dare to come back into that squat position. Re-clasp the hands and hold momentarily before repeating.

Hot Tip

I want you to really work on landing back in a perfect squat everytime

10-Get-The-Gloss

6A: Rock ‘n’ Rolls – Pre Fatigue

How She Does It

30 secs

Why She Does It

Challenges your abdominals with movement.

Position

Sit on your mat with your knees bent and feet wider than hip width apart. Pull your abdominals inwards to create a C-curve spine and lightly clasp your hands in front of you.

Action

Scoop the abdominals in deeper so your spine is round and on an inhale rock back onto the base of your shoulder blades. Using an exhale keep the abdominals scooped as you roll back up to the start position.

Hot Tip

Keep the abdominals engaged and your back in a curved shape throughout.

If you have a medicine ball to hand then you can always hold this between your hands for an added challenge. Choose a weight that does not compromise your technique

11-Get-The-Gloss

6B: Zombie – Intense Move

 

How She Does It

30 secs

Why She Does It

Full body ultimate challenge.

Position

Lie on your back, arms over your head and legs together.

Action

From lying roll your body up, using your arms for just a little momentum, to a crouched position and place the hands on the floor beside you. Immediately jump back into a plank position and lower into a full press-up. Now jump the feet back to the hands and from this crouched squat position jump your body upwards using your arms to propel you.

Hot Tip

If you are still working on full press-ups then for this exercise you can eliminate the press-up and focus on pausing momentarily in the plank position. Keep the speed up whilst maintaining quality of course.