Resistance Workout with Weights – Legs, bum and upper back
HIIT (High Intensity Interval Workout) with 50 seconds on, and 10 seconds off
Warm-Up/Cardio
- 2 minutes of jog & kick – Jogging on the spot, kick your heels towards your bum. Modification: March on the spot
Resistance Work
- Runner’s lunge with a back row: With your right leg in front, and a deep 90 degree bend through the knee, take your left leg straight behind you for a ‘runners lunge’ position. From here, you’re going to back row your left arm back and forth into a 90 degree bend, so you feel the deep squeeze through your upper back. NOTE: Compared to a regular lunge, a runner’s lunge position means your back leg is straight. Your back heel is still off the ground though!
- Runner’s lunge with a back row – opposite side: Complete the same exercise as above, but on the opposite side.
- Bride pose with leg circles: Lying on your back, with your knees bent and your feet hip distance apart, you’re going to raise your hips as high as you can, and then lift your right leg towards the ceiling while you trace circles with it in the air. Keep your hips as high as you can here!
- Bride pose with leg circles – opposite side: Complete the same exercise as above, but on the opposite side
Repeat these 4 exercises 3 times through, without a break, to complete 12 minutes of resistance training.
Cool Down/Stretching
- Complete 2-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Thanks, Ashley!