Workout 1

WARM UP:

  • 15min bike

    (if you don’t have access to a stationary bike you can do dynamic stretching to activate your muscles)

GLUTES:

Do all exercises on one side and then straight away on the other side. This will be counted as 1 set.

After completing 1 set, rest for 3min then complete a 2nd set.

  • 30s clams

  • 30s straight leg raises

  • 30s bicycle

  • 30s bicycle (reverse)

  • 30s flick kicks

  • 30s across body reaches

ABS:

Do 2 sets with 3min rest between sets.

  • 20x sit ups

  • 40x elbow to knee crosses

LEGS:

Do 2 sets with 3min rest between sets.

  • 20x lunges (10x each leg)

  • 10x squats*

  • 20x chair step ups* (10x each leg)

  • 10x calf raises*

*dumbells can be used

Note: If you want to add an extra challenge and have access to a bosu ball you can use it for the underlined exercises.