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Not your normal Tabata here. This one will be a lot slower and more holds. Mmm gotta love that burn! Lots of “trouble zone” targeting here. Side bum, bra bulge, inner tighs and core. It might not be the sweatest one but it’s a burner! Only 25 minutes with warm up chickas!

What you will need:

• Just your sexy self, an Ugi or 1 heavy weight but you can do this with no weights at all

Warm-Up:

• I take a nice slow warm up here for about 3 minutes but you can do what you wish, jump ropes, jacks, whatever you wish

Workout: 30/10 3x through each set

Set 1

• Squat Hold with a Weight hold in front of you– Get into a nice low squat and hold that weight out in front of you with your arms bent 90 degrees. Sink as low as you can here. If you’re not using a weight then hold your arms out to the sides or over your head in a strong hold. You can add a pulse in here with your legs and arms as well.
• Lunge Hold Ball Over Head– Get into a low lunge and hold the weight above your head. Rotate through to the other side half way through. If you can’t hold the weight above your head then hold it out in front of you. You can add a pulse here as well.

Set 2

• Push Up Hold– You can put your knees/toes on the ground or on your ball here. Get into a push up position and bend your arms as low as you can and hold it here. Make sure your back doesn’t dip down. Keep a strong core. You can also do a tricep push-up here.
  Modification: For my shoulder ladies please do your shoulder retractions from standing or kneeling. Bringing your arms up into a wide V pretend you are pulling down a bar pinching through your back and shoulder blades. As you raise your arms back up fight a resistance.
  Superman Back Retraction– Laying on your stomach bring your arms in front of you. Do a slight back extension and bring your arms back into a retraction. Be sure to pinch through your shoulder blades. Your feet may rise up a bit here. If you can’t be on your stomach then come on to your knees and do the same back retractions. The modifications for these moves are similar so you’ll just be rockin’ your back hard core here!!!

Set 3

• Clam Shell – Right Side – Laying on your left side bend your knees so you are in the fetal position. Make sure your hips are stacked on top of each other. Squeeze the top/side of your bum and open your knees up keeping your feet together and your hips stacked. Don’t let them roll backwards. You may not be able to open up very wide and that’s ok!
  Note: This set will likely feel like a massive Charlie horse. That’s ok!
• Leg Raise – Right Side – Staying on your left side bring your right foot forward so your knees are still in line and your toe is pointed down. This is important as it will open up your hips but will make you look like you’ve had a bad accident!  Raise your leg up as high as you can without your hips rolling back, make sure they still stay stacked.
  NOTE: Do all 3 times on the right side then flip over and burn out the left.

Set 4

• Long and Wide Plank – In a plank position, from your knees or toes, extend your arms out in front of you as far out as you can. You will feel an immediate burn in your abs. Once you have held it here for a few moments bring your arms wide out to the sides an you will feel this right down your sides. It’s awesome! You can also hold each position for the full 30 seconds.
  Modification: if this is hard on your wrists then come in to low plank and push your toes forward and backwards to get that nice deep burn or come to your elbows and be sure to keep them in front of you.  
• V-Sit Arm Raises – Get into a v-sit with your heels/toes raised or on the ground. Extend your arms up over your head and then lower them back down to the ground. Repeat this motion.
  Modification: come on to your back and crunch up with your legs in the air and shake your arms here. If you need to support your neck do so with 1 arm and shake your other arm just be sure to switch sides each time.
• Slow Sit Ups – Start sitting up with your legs extended in front of you. Lower your body as slow as you can until your shoulder blades touch then raise yourself back up. Remember if your feet pop up then take the modification it means you are now using your hip flexors and we don’t want that.
  Modification: with your legs extended in front of you lay on your back. From here crunch up and hold for a couple moments and then lower down slowly.

Cool Down/Stretching            

• Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
  Nicole