Day four, and I am so glad you are sticking to your guns.  It’s great to see you have made a commitment and are keeping to it.  So how is the challenge going for you?  Are you really pushing yourself and working on your technique?

What is important to focus on during your session is giving the workout the best energy and focus you can, drive through your legs and push to your limits.

It starts here, once you give it all you have got, then that will reflect in other areas in your life.  This is all about being the best YOU can be.  Some days your energy levels are higher than others, so work with your mind and body, focus your attention only on this session and make it count.

Today’s focus: Barre, resistance, arms, legs, 80’s cardio kick, core.

Barre – Small band exercises

Squats x 16

Hold the squat for x 8

Press knees out x 16

Squats x 16

Lean forward on barre, hands on barre and push back R leg – full extension x 16

R leg out to the right side x 16

Back into squats x 16

Squats with Jump x 8

Squats x16

Hold the squat for x8

Press knees out x16

Squats x16

Lean forward on barre, hands on barre and push back L leg – full extension x16

R leg out to the right side x16

Back into squats x16

Squats with Jump x8

 

Arms and Legs resistance band exercises

*Attach it to the barre/chair. Hands in hoops, back to the bar…

Cross body box x14

Arms all the way up in front of you, and back x 8 (4 counts each)

STEP FORWARD – Push arms behind you & up (Triceps) x 16 pulses

*STEP BACK into place

Squat & 2 punches x4

Squat & 4 punches x4

Punches only normal pace x8

Squat & Kick (boxing arms in tight) x8

Release the band – LET GO

Walk out to plank & back to Squat x4

Walk out to plank & back to a jump x4

REPEAT ALL AGAIN – ROUND 2

80’s Cardio Kick

Step forward & back wide stance… x8

Add chest press arms… x8

Add arms up & down… x8

Grape vine jump clap… x8

Skip, Skip, double double… x8

Cross legs & kick out… x16

Walk it out… x16

 

Resistance band exercises 4 MINS – LEGS

*Hold onto the Barre/chair

Bend knee to 90 degrees – pulse x16

Stretch the foot out to full extension & back in x16

Leg at full stretch & bounce up x16

Extend straight leg forward & back x8

(4 counts forward & 4 counts back)

Back to leg straight out to side– Rainbows x16

Arm to leg pulses – arm only moving x12

Arm & Leg pulses – legs & arms together x12

Sliding disks – Holding the Barre/Chair

R -Out to the side x8

R -To the back x8

R- Swing it out to a semi-circle to the side and then behind you x8

L -Out to the side x8

L -To the back x8

L -Semi circles, back to side x8

R + L Alternate out to the side x8

R + L Alternate out to the back x8

R – Out to the back and mini pulse x16

R- Swing it out to a semi-circle to the side and then behind you

R- Push right leg back and squat

Repeat Left side

R + L Alternate out to the side x16

R + L Alternate out to t­­he back x16

L – Out to the back and mini pulse x8

L-Swing it out to a semi-circle to the side and then behind you x8

L- Push left leg back and squat

*Drop down to floor

Mountain climbers with disks x16

*Now in Plank

Right foot out to side x2

Left foot out to side x2

Together both out to the side x4

Right foot out to side x2

Left foot out to side x2

Together both out to the side x4

 

To complete your 40 minute workout, lets take it from the top!

Photography by @liammolloy