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.
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.
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
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.
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.
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.
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.
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.
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).
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.
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
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
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.
Age Proof Your Body™
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