10 minute sprint intervals on treadmill- 30 seconds on 30 seconds off
Lying Jack Knifes- 8 reps per side 3 sets
Push Ups 10- 12 reps 3 sets
Kettle Bell Swings- 20 reps 4 sets
Around the body pass w/ Kettle Bell -20 reps 3 sets
Walking lunges w/ Kettle Bell- 20 seconds on 20 seconds off
Inch worms 20 seconds on 20 seconds off
Not sure what to do when you get to the gym? BBM is here to help. With summer right around the corner, its time to kick it up a notch and get ready for tank top and bikini weather. This workout was built to test your limits and push you in all the right ways. We have to earn it, ladies. LETS GET INTO THE WORKOUT
I like to begin every workout with dynamic stretching,this is: active movements that bring forth a stretch to the muscle but are not held in isolation. This is the opposite of static stretching (Example- crossing one arm in front of the other and holding for 10 seconds)
Banded booty crab walks - 40 seconds on 20 seconds rest 4 sets
Placing a band below your knees, ground your feet a little wider than hip distance apart. With your shoulders back and chest up, sit in your squat position. Begin side stepping in your low squat position keep your body upright and making sure not to crouch into your squat by keep your your chest up and back as straight as possible.
Begin your workout with a 5 minute fast-paced walk at an incline. This will raise your internal body temperature, help to mitigate possible injuries, and ensure you are ready for the workout to come.
Lying jack knife- lying on your back, feet hip distance apart, kick your opposite leg to opposite hands to touch each other, engaging your core the whole time. We are lifting with our core not our neck! (left leg, right arm and right leg left arm)
Push Up- (To get into the push up position I like to place my thumbs just under my armpits as a guideline). You can either preform this on your knees or tips of your toes. Remember to think of your body as one straight line from head to toe. With your arms straight and abs tight, lower yourself until your elbows are at a 90 degree angle or more. Keep in might that, depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go - and that is okay.
Kettle bell Swing- Stand with your feet shoulder-width apart with a kettlebell held in the middle of your stance with both hands. Pull your shoulders down and back and brace your core before starting the exercise. Forcefully drive your hips forward to propel the kettlebell into the air. There should be a slight bend in your legs are you hinge your hips. Control the kettlebell with your arms, but don't pull it up. The kettlebell should travel no higher than your shoulders
Around the body Using a light KB- switch the bell hand to hand circling it around your waist. Core embraced, chest up, shoulder back.
- Walking Lunges- Lower the body by flexing the hip and knee of the front leg until the back leg's knee is just about in contact with the ground and the leg's heel is pointed towards the ceiling. You should be looking for two 90 degree angles. Push your back leg leg off the floor and step the foot up to meet the forward leg’s foot. Repeat this movement.
Inch worms – start in a plank, with core engaged, glutes lightly squeezed. Begin to walk your feet to your hands up until you are standing (its okay to have a bend in the legs! We all have different ranges of mobility and it can be improved by adding in a dynamic and static stretching routine to your workout). Once fully up, go ahead and lower your self down, inch your self into a plank... go slow!
Personal Trainer at GoodLife Mount Royal Village
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