Looking for the rest of the week’s exercises? You can find them right here!
SATURDAY: CARDIO AND ABS
For details on this workout, keep reading:
Warm up: Any form of cardio that gets your heart rate up to around 80% of your maximum heart rate.
Exercises: These exercises will target your upper and lower abs, obliques, and transverse abdominis. Remember to keep your core locked on tight throughout for maximum BURN. Do 15 reps of each (unless otherwise stated) and complete 2 sets (or 3 if you’re super keen!).
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position.
Lie flat on your back on a gym mat on the floor. Place your arms out to your sides with your palms flat on the floor for support. Flex at the hips and keeping the legs straight and your knees and feet together, raise your feet towards the ceiling. Pause briefly when your hips are at right angles to your trunk and then lower the legs back down in a controlled fashion.
Lie on your left side with your torso propped up on your left forearm and your legs nearly straight. Hold your right hand behind your right ear, with your elbow pointed towards your feet. While keeping your torso stationary, lift your legs as far as you can. Lower and repeat.
In a push up position, rest your feet on a swiss ball. the bottoms of your shins and ankles should be resting on the ball and your body should be parallel to the floor. Keep your upper body stationary and bring your knees in towards your chest, rolling the ball towards you. Return to start position. Thats one rep.
Lie facedown on a Swiss ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That’s one rep.
Cardio: 30-40 minutes of your choice - whatever you want as long as it gets your heart pumping!
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