Want to see results fast?
Want to see results fast?
How to do it:To see results fast, we have a workout that we recommend you do at least 3-4 times a week, PLUS an extra 30-45 minutes of cardio (such as rowing, running, or using a cross trainer) 3-4 times a week.
You’ll need:
You can do the workout without any equipment. But to make it more effective, get hold of:
2 x 1 – 2kg dumbbells
A medicine ball
1. Good morning with medicine ball
Stand with feet hip width apart and hold a medicine ball in both hands above your head. With your knees slightly bent, bend forward from your hips, keeping your arms by your ears, until your torso is at a 90degree angle. Stretch forward through the top of your head and back to your tailbone. Keep your back flat and abdominals tight. Hold for 20-30 seconds. Repeat 2-3 times.
2. Side Squat
Stand with your feet slightly wider than hip width apart. Step out with your right foot and lower into a half squat, keeping your right leg extended. Return to start position. Do 15-20 reps and then repeat on the other side.
3. Multi Directional Lunge
Stand with your feet shoulder distance apart. Take a large step diagonally forward with your left foot, planting it at the 11o’clock position. Sink down until both knees are bent at right angles. Step back to centre and then lunge to 1o’clock with your right leg. Do 15-20 reps with each leg.
4. Oblique Crunch
Lie on your back on the floor and bend your right knee. Rest your left foot on your right knee. Exhale as you bring your right elbow towards your left knee. Your knee should stay still, making sure to lift with your ab muscles and not with your arms or back. Slowly lower back down, stopping before your shoulders rest on the floor and then repeat. Do 15- 20 reps on this side then switch legs and repeat on the other side.
5. Sumo squat with side kick and frog jump
Stand with feet shoulder width apart, knees bent and weight in your heels. Bring right knee up to your chest and take a large step to the side into a squat position. As your right foot touches the floor, bring left knee into your chest and do a side kick. Bring feet back to shoulder width apart and squat, keeping knees above your toes. Jump upwards into the air while thrusting arms overhead. Land on your heels, rolling forward to toes. Repeat on the other side. Do 15-20 reps on each side.
6. Reverse crab walk
Sit with your knees bent and your hands behind your butt with your fingers pointing forward. Press through your triceps to lift your butt off the floor. Walk backwards across the room on your hands and feet. You should walk about 10 steps.
7. Bicycle
Lie on your back with your hands behind your head and your legs raised off the floor at 45degree angle. Your elbows should be out to the side far enough so that you cant see them. Exhale as you slowly bring your right elbow towards your left knee. Repeat from side to side, doing 15-20 reps on each side.
8. Leg circles
Sit with your hands behind your butt and fingers pointing forward. Bend your knees and raise your feet in front of you. Keeping your ankles together and your core tight, use your tummy muscles to slowly draw circles in the air with your feet. Do 15-20 circles clockwise and 15-20 circles anticlockwise.
Happy exercising.