Perform one set of the Pre-Fatigue exercise, immediately followed by one set of the Work exercise. Rest for 30-45 seconds. Repeat three times through before moving on to the next pair of exercises. After completing all five pairs, end Soho in style by performing one set of each of the Abs Finisher exercises. 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.

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PRE-FATIGUE 1 : GOBLET SQUAT

Position
Feet are a little wider than hip width apart with toes turned slightly outwards. 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 lower just below your knees.
At the bottom root down through the heels to push yourself back to the start position.
Repeat 8-12.

Hot Tip
Keep the weight in the heels and the chest lifted.

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WORK 1: GOBLET JUMP

Position
Stand with your feet hip width apart and hinge your hips back to lower into a squat position. Arms are clasped in front of you. Gaze is forwards.

Action
From your lowest point, push down through your heels and explosively jump up as high as you can.
As you land lower your body back into the squat position to complete one rep.
Repeat 8-12.

Hot Tip
Be mindful to use your whole foot to jump and not just your toes.

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PRE-FATIGUE 2: SLEEKERS

Position
Step your left leg forward and lower your hips until both knees are bent at a 90-degree angle. Your front knee is directly above the ankle and your back knee is in line with the hip. Arms out at your sides with palms forwards. Your chest is lifted, neck long and gazing forwards.

Action
Raise and lower your body up and down, dropping your back knee towards the floor.
Repeat 8-12.

Hot Tip
Avoid moving forwards and backwards – focus on moving straight down and up.

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WORK 2: SLEEKERS 2.0

Position
Start in a lunge position with the left leg in front, knee in line with the heel and the right back knee under the hip. Arms out at your sides with palms forwards.

Action
In one explosive movement, jump in the air and switch your legs like a scissors so you land within the lunge position with your right leg in front. Keep the arms in the same position.
Repeat 8-12.

Hot Tip
You want to keep a straight spine throughout avoiding stooping forwards. You can modify the exercise by stepping into the lunge, alternating the legs.

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PRE-FATIGUE 3: ROCK ‘N’ ROLLS

Position
Sit on the floor with knees drawn towards your chest and hands clasped lightly around your shins. Draw your shoulder blades downwards and pull your abdominals inwards to create a C-curve spine. The feet are lifted off the floor.

Action
Inhaling, coop the abdominals in deeper and rock back on to the base of your shoulder blades.
Exhale and keep the abdominals scooped as you roll back up into a balanced position.
You want to focus on using you abdominals to break the move so your feet don’t touch the floor.
Repeat 8-12.

Hot Tip
Keep the abdominals engaged and your back in a curved shape through out.

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WORK 3: PISTOL ROCK UPS

Position
Stand with your right leg elevated in front of you. Arms held out in front, chest lifted, shoulders pulled down and gazing forwards.

Action
Keeping the weight in the left heel, hinge at the hips as you lower yourself to sit on the floor, bringing both your knees towards your chest and hands to your sides as you roll back onto the base of your shoulders blades.
From here roll yourself straight back up into a deep squat position on both feet and return to standing.
Repeat 8-12.

Hot Tip
You can modify this exercise by using your hands to help you return to your feet. If the deep pistol squat is out of reach right now then you can squat down with both feet on the floor rather than on one leg.

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PRE-FATIGUE 4: CATERPILLARS

Position
Stand with your feet shoulder width apart, spine straight and gazing forwards.

Action
Soften the knees and drawing the abdominals in bend forwards to place the hands on the floor.
From here walk your hands out until your body is in one straight line, keeping your back straight and neck long.
Walk the hands back towards the feet and soften the knees to return to standing.
Repeat 8-12.

Hot Tip
If the backs of your legs are tight, allow the knees to bend more and you bend forwards and return. Be mindful to keep your abdominals engaged and avoid slumping the back in the plank position.

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WORK 4: GRASSHOPPERS

Position
Stand with feet shoulder width apart, spine and neck long, hands at your sides.

Action
Squat down and place your hands on the floor in front of you.
Jump your feet back into a plank position so your torso is in one straight line.
Immediately jump your feet back to your hands and from this crouched squatting position jump your body up using your arms to help propel you.
Repeat 8-12.

Hot Tip
Take your time to perform the movement properly and effectively rather than rushing through.

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PRE-FATIGUE 5: PRAY IT’S OVER SOONS

Position
Feet are shoulder width apart, toes pointing forwards. Sit down and back into a squat position, placing your weight in the heels. Your upper body tilts forward slightly, spine is neutral and your gaze is forwards.

Action
From the squat position, step your right leg back into a deep lunge so both legs bend to 90 degrees.
Push yourself back up again into the squat and immediately lunge back on the other leg.
In this exercise you don’t actually come up to standing hence “pray it’s over soon”!
Repeat 8-12.

Hot Tip
Keep your weight in the heels as you squat and in the front heel on the lunge.

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WORK 5: SPRINTERS

Position
Step your left leg forward and lower your hips until both knees are bent at a 90 degrees angle. Your front knee is directly above the ankle and your back knee is in line with the hip. The right arm is bent in a runners sprint position and left arm at side. Chest and head lifted, gaze forwards.

Action
Root down into your left front foot and propel your body upwards so your foot leaves the floor.
As you do so kick your right leg forwards as you bring the left arm forwards to exchange the arm position helping you explode upwards.
Repeat 8-12.

Hot Tip
You can modify this exercise by stepping the leg through into a knee lift rather than jumping.

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ABS FINISHER

PULSES

Position
Sit tall, knees bent, feet flat on floor. Roll your body back away from your thighs to a midway point, creating a C-curved spine. Arms are extended in front, shoulders relaxed, neck is long and gaze is forwards.

Action
A. Deepen the abdominal contraction to really pull the tummy in. Pulse backwards and forwards 2 inches keeping the movement small and precise. Repeat 10-15
B. At your lowest point, deepen the abdominal contraction maintaining the C-curve and scissors the arms in front of you 10-20 times.

Hot Tip
If this move is too challenging at first, you can rest your hands on the side of the legs, allowing your arms to help you a little.

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DOLPHINS

Position
Lie on your stomach face down with arms alongside your body. Feet are shoulder width apart.

Action
Draw your abdominals in so you feel your belly button lift.
Keeping your hips fixed on the floor, lift you head, neck and chest.
Keep the neck long as you gaze at the floor.
Pause at the top of the move and then return to start position.
Repeat 15-20.

Hot Tip
Keep the movements controlled, working with precision rather than height.

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