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!

4644_00000

ACTIVATOR: BRIDGE KICK-UPS

Position
Lie down on your back, arms alongside the body. Left leg is bent at 90 degrees with the heel rested on a chair, right leg is extended in the air.

Action
Dynamically lift the hips towards the sky contracting the left buttock so that your torso and pelvis are in a straight line.

Reverse the movement and lower the hips back down to the floor keeping the right leg in the air.

Repeat 12-15 each side.

Hot Tip
If it’s too challenging at first, you can modify this exercise by keeping your the foot on the floor.

4645_00000

1A: GLIDING LUNGES

Position
Stand with feet together, arms by your sides.

Action
Step the left leg out to the side in a lunge position so the left knee bends at 90 degrees, as you sit the hips backwards. The right leg remains straight with your heel firmly on the floor.

The left arm reaches up and gently back to open the chest, whilst the right hand reaches towards the left shin.

Step the legs back together and then repeat the movement stepping diagonally backwards, following the same arm pattern.

Repeat 12-15 each leg.

Hot Tip
Keep your weight through heels to activate the muscles in your bum and ensure you are bending at the hip into the lunge position rather than just reaching with the arm. Chest remains lifted throughout.

4646_00000

1B: WARRIOR LUNGES

Position
Start standing feet together, arms by your sides.

Action
Step the straight right leg backwards as you bend the left knee at a 45-degree angle. Your right arm reaches towards the left shin as you open the left arm diagonally up and back.

Repeat 12-15 each leg.

Hot Tip
Keep the chest lifted and the neck long. Ensure your left knee remains in line with the heel.

4647_00000

FINISHER: CHAIR WRAP-AROUNDS

Position
Kneel on all fours facing away from the chair but close enough that your left leg goes under the chair and the right leg extends out to the side of the chair. Left forearm is on floor and right arm straight. Tuck the pelvis under as you engage the abdominals.

Action
Lift the right leg up and wrap around back of the chair so your knee is in line with your hip. Your foot is flexed.
Now focus on lifting the knee up towards the top of chair back 3-4cm.
Lower back down, unfurling leg to start position at side of chair.
Repeat 15-20 each leg.

Hot Tip
If you’re in the gym you can do the move without a chair but remember to really wrap the leg around as if the chair is there.

4648_00000

ACTIVATOR: COBRA FLOWS

Position
From hands and knees lift the hip bones upwards as you straighten the legs. Hands are shoulder width apart. You are in ‘Downward Dog’ position.

Action
From Downward Dog, scoop your lower belly in as you round your spine and move your body forwards through a plank position to gently arch the spine into Cobra, opening the heart as your draw your shoulder blades downwards.
Repeat 8-12.

Hot Tip
Really focus on moving the spine through a rounded back into an arched back.

4649_00000

2A: PRESS-UP TWISTERS

Position
Start inn push-up plank position with your hands and toes supporting you. Shoulders directly over elbows and feet hip width apart. Think of pulling the shoulder blades down the spine as you lengthen your neck.

Action
Bending at the elbows, lower your body towards the floor keeping the spine straight and push yourself back to start position.
Rotate your body open, coming into a side plank position and reach the top arm to the sky.
Reverse the movement and come back to the press-up. This is one rep.
Repeat 8-12.

Hot Tip
If this is too challenging at first, you can drop your knees to the floor to perform the press up and return to plank.

5102_00000

2B: SIDE SWEEPS

Position
Start in a side plank, elevated on left hand and both left and right foot. Feet are staggered so the right foot is in front. The shoulders are in line with the wrist and the neck long. Reach your right arm upward and your hips high to create a diagonal line.

Action
From the plank position, thread your right arm under your left hip keeping the hips lifted and then sweep it back up to the start, reaching the arm up high.

Hot Tip
Be mindful of keeping the hips high throughout the exercise.

4658_00000

FINISHER: KICK DIPS

Position
Start sitting on a chair, hands shoulder width apart, fingers pointing forwards. Lift the buttocks off the chair seat and roll the shoulders back as you straighten out your arms. Extend one leg in the air.

Action
Slowly bend at the elbows and lower your body towards the floor until your arms are at a 90-degree angle. Return to start position.
Repeat 12-15 each side.

Modification
This can be a tough exercise and it is fine to start with both feet on the floor and work up to holding one leg in the air.

Hot Tip
Press down through the palms of the hands to lengthen the arms as you push back up.

4665_00000

ACTIVATOR: PLIÉS

Position
Stand with feet wider than shoulder width, feet turned out two and ten o’clock. Hands on hips. Spine is straight with the tailbone tucked under.

Action
Bend legs to a 90-degree angle, think of the knees opening out to the back of the room rather than collapsing inwards. Push down into the heels to raise yourself three quarters of the way back up.
Repeat 15-20.

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

4666_00000

3A: STARBURSTS

Position
Start in a side plank position elevated on right hand and both right and left foot. The right leg is extended under the left leg so the feet are staggered. Lift your hips high to create a diagonal line.

Action
Raise your right knee towards your chest and then extend the leg out in front. Reverse the movement to return to start position whilst maintaining the height of the hips.
Repeat 8-12 each side.

Hot Tip
Keep your shoulder in line with your hand and neck long. You can modify the move by bringing the knee to chest only.

4667_00000

4668_00000

3B: CAN-CAN PIKES

Position
Sit on the floor and rotate the body to balance on the right hip and right hand. Your knees are bent at a 90-degree angle close to your chest. The left leg is stretched upwards creating length

Action
Bend your right elbow as you extend your knees out away from your body, drawing the abdominals in.
Return to start position.
Repeat 8-12.
Now hold the knees close to the chest.
Kick your top leg out and back and then up and back, challenging the obliques in this static position.
Repeat 8-12.

Hot Tip
If this is too challenging to start with, you can modify the exercise by resting on the forearm throughout.

FINISHER: THIGH SLIMMERS

Position
Lie on your back and prop yourself up on your forearms with knees bent. Extend one leg out straight and rotate the leg open so the knee points outwards.

Action
Draw the lower belly inwards as you lift the straight leg upwards, keeping the knee turned out to tap the foot on the chair seat.
Return the straight leg to touch the floor..
Repeat 15-20.

Hot Tip
Keep the knee of the bent leg turned out to really activate the inner thigh. If you find this hard on your neck then you can lie on the floor but be sure to keeps the hips level.

Download as an image to easily save to your smart phone or tablet photo library.

CLICK HERE TO DOWNLOAD IMAGE

Download as a PDF to easily view offline on your computer or e-reader.

CLICK HERE TO DOWNLOAD PDF