So I am guessing you liked your very first session with me, so your back for more – than welcome and we are happy to have you training with us today.

Let us focus on getting our technique right!

So if you have or have not done any of these exercises before, don’t feel pressured to keep up, just keep your integrity in the movement which is most important.

Embrace your body, strive to enhance it each and every day and after the routine take deep breathes and show gratitude to yourself – for pushing through and completing this workout.

So jump aboard, and let’s get cracking!

Today’s focus: Legs, abs, core, 80’s cardio kick, & lower body strength.

Legs Set

Wide leg squat, hand behind head… x10

In & Out squat jump… x10

Bulgarian split squat, use a chair… x10

Split squat jumps (5 per side)… x10

Lateral lunge (out to each side)… x10

Single leg squats left… x8

Single leg squats right… x8

Pushup with knee to elbow… x4

Pushup knee to elbow same time… x2Leg lifts… x8

Abs & Core Set – 20 secs each, as many as you can do

Russian Twists

Plank

Hip Raises, legs in air

Alternating heel touches

Seated scissor cross kick

Heel touches both hands

Plank walk on elbows

Bicycle crunches

Plank

Russian Twists

Reverse crunches, hip raises in the air

Crunches with straight arms

80’s Cardio Kick

Step forward & Back wide stance… x16

Add chest press arms

Add arms up\down

Grape vine jump clap… x8

Skip, Skip, double double… x8

Left leg front Cross & kick out… x16

Walk it out… x16

Lower body strength – 45 secs on & 15 secs rest

Right Side First (George this would need to be a second heading just before Kyly starts the first exercise)

Forward & side lunge combo

Wide legged squat jumps touching your toes

Single leg deadlift – touch your opposite arm to your opposite foot & then arm up

Curtsy & wide squat

Wide squat and lift leg to the side

Tondu off the ground x 10 Right (breathe time)

Tondu off the ground x 10 Left (breathe time)

Alternate Tondu each side x 16

Repeat all on the Left side (Fade to black George and then write this and then come back to the exercises)

Forward & side lunge combo

Wide legged squat jumps touching your toes

Single leg deadlift – touch your opposite arm to your opposite foot & then arm up

Curtsy & wide squat

Wide squat and lift leg to the side

Alternate Tondu each side x 16 (need to check the video and exactly what I did here)

To finish

Tondu off ground x 10 Right side (breathe time)

Tondu off ground x 10 Left side (breathe time)

Alternate Tondu each side x 16

 

To complete your 50 minute workout, lets take it from the top!

 

Photography by @liammolloy