These two workouts consist of 12 exercises split into three segments. Each segment involves one ‘activation’ exercise,  two main ‘A and B’ exercises to be supersetted and one ‘finisher’. Perform one set of the activation exercise, three supersets of the A and B exercisesand one set of the finisher. Keep rest time as minimal as possible throughout. For safe, effective training and optimal results, be sure to perform The Warm Up before your main workout and The Cool Down afterwards.

GLOSSARY

Activation: Designed to wake the muscles up by helping to get the signals between your nervous system and working muscles firing effectively.

Superset: Perform one exercise immediately after the other without resting. After both exercises are completed, rest for 30-45 seconds before performing the pair of exercises again.

Finisher: This is the final push that finishes off the challenge provided in each segment – just when you think you can do no more!

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ACTIVATOR: THE OYSTER

Position
Lie on your left side and bend knees at 90-degree angle so they are in front of you. The shoulder and hips are equally stacked and the spine is long. Lift the feet off the floor. Heels together. Head is supported by the hand.

Action
Draw your lower abdominals inwards as you raise the top knee away from the bottom knee to point towards the ceiling keeping the heels together.
Return to start position.
Repeat 20 each side.

Hot Tip
Be sure to not tip backwards as you perform the exercise. You can always position yourself so your back is against a wall.

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1A: PIGEON TOE PLIÉS

Position
Stand in a slightly pigeon-toed position. Your right foot is tuned out and your left foot is turned inwards towards the right toes. Your knees will come together as you send the hips back and down to sit deep into the left buttock. Hands are clasped together in front of your chest.

Action
From the deep squat position place your weight down into the right heel and dynamically propel your bodyweight upwards as you step the left leg open into a deep plié squat.

  • The toes are turned out and your stance is wide.
  • Allow the hips to drop below the knees.
  • Springing off the left foot return to the pigeon toe squat.
  • Repeat 8-12.

Hot Tip
Think of drawing up through the inner thigh muscles and squeezing the bum at the top of the move.

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1B: PISTOL SIT-DOWNS

Position
Stand in front of a chair with your right leg elevated in front of you, arms by your sides.

Action
Hinge at the hips to sit your bum back to touch the chair seat as you raise your arms in front of you for balance. Return to start position being mindful to root your bodyweight down through your heel.
Repeat 8-12 each leg.

Hot Tip
This is a tough move and if you find it too challenging to start with, place the toes of the lifted leg on the floor for extra support as you build up strength.

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FINISHER: PLANK KICK-UPS

Position
Start in full plank position facing away from the chair with your right foot on top of the chair and left foot on the floor. Your shoulders are in line with your wrists, neck long, eyes gazing to the floor.

Action
Draw your abdominals in to initiate the move and extend the straight left leg up to tap the foot on the chair. From here raise the leg up off the chair seat 3-4 inches and return to tap the chair before lowering to the floor.
Repeat 20 each side.

Hot tip
Move with intention, focusing on using the bum muscles to float the leg up whilst keep the core strong so as not to arch the back.

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ACTIVATOR: CRAB EXTENTIONS

Position
Start seated on the floor, feet a little wider than hip width apart. Place your right hand behind you, fingers pointing away from the body. Your left arm is bent in front of the midline of your chest. Roll the shoulders back as you extend the chest forwards to open the spine.

Action
Root down into your right hand as you push your hips high to the sky, reaching your left arm up and over towards your right hand on the ground.
Lower to the start position and reset before repeating the exercise to the other side.
Repeat 20 each side.

Hot Tip
Keep the movement slow and deliberate, pausing in the stretch as much as you need.

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2A: PIKE PRESS

Position
Get into push up position with your feet on a chair. Walk your hands backwards so your hips lift to the sky. Your hands are a little wider than shoulder width. The head drops between the arms and the back is flat.

Action
Bend at the elbows to lower the head towards the floor as you maintain your gaze through your legs. Return to start position. Keep the legs straight throughout.
Repeat 8-12.

Hot tip
This is a demanding exercise that can be modified by keeping the feet on the floor.

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2B: TOWEL PULLS

Position
Wrap a large bath towel around a strong post, pillar or door handle. Step inwards so you are leaning back off the towel taking a firm grip. Your arms are straight. Abdominals are engaged and spine is neutral. Gaze is forwards.

Action
Pull your bodyweight up in line with your wrists as your draw your shoulder blades together and return to start position. Don’t let the towel slacken.
Repeat 8-12.

Hot Tip
Be mindful not to arch the back or raise the shoulders.

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FINISHER: REVERSE PLANK HOLD

Position
Sit with legs extended straight, arms behind body, palms down and fingers forward.

Action
Press into your hands and lift your hips and torso up to form one straight line from head to toes.
Hold for 30-60 seconds

Hot Tip
Keep the pelvis neutral and gaze forwards.

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ACTIVATOR: THUMBS UP

Position
Sit into a half squat position, hinging slightly forward from the hips with your spine straight. Arms are by your sides, thumbs pointed upwards.

Action
Draw your shoulder blades back and down and then raise your arms upwards into a Y position to just in front of your head line.

  • Return the arms to your side and repeat.
  • Now rotate the palms open and repeat the move drawing your shoulder blades down as you lift your arms up and over your head so the thumbs meet.
  • Return to the start position. This is one rep.
  • Repeat 8-12.

Top Tip
On the return movement really think about engaging the muscles under your shoulder blades to lower the arms. Keep the neck long and avoid arching the lower back as you move the arms.

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3A: OVERHEAD SQUATS

Position
Feet are shoulder width apart. Raise your arms high as if to form the letter Y. Roll the shoulders back and lift the chest whilst avoiding arching the back. Head is neutral and gaze is straight ahead.

Action
Placing your weight in your heels, hinge your hips back and down as if you were about to sit on a chair

  • Squat down to bring your hips just below your knees.
  • Return to start position, focusing on driving up through your heels.
  • Repeat 10-15.

Hot Tip
Be mindful not to arch you back. If this is difficult then clasp the hands in front of the chest instead of overhead.

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3B: WARRIOR REACHES

Position
Standing, your right foot is placed slightly back from the front foot. Spine is long, and gaze is forwards. Arms are by your sides.

Action
Keeping the left leg slightly bent, engage your abdominals and hinge forward from your hips to lift the left leg behind you so your torso is almost parallel to the floor, arms extended in front of you.
Pause and squeeze your bum, pushing hips forward to return to standing.
Repeat 8-12 each side.

Hot Tip
If you are struggling with balance, holding a broomstick out in front of you will help you to stabilise.

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FINISHER: HIP-UPS

Position
Place your head, shoulder and upper back on a chair/sofa seat and allow your hips to drop towards the floor. Your feet are hip width apart with the feet flat on the floor. Knees point forwards.

Action
From your lowest point, dynamically lift your hips upwards to your torso is in one straight line and return to start position.
Repeat 20 times.

Hot Tip
You want to really think about squeezing bum to lift up and avoid letting the knees splay outwards.

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