Try this circuit, before dinner, as soon as you wake up, before a sea swim...No equipment needed!
We're going to do each movement for 60s with 20s rest, before moving onto the next movement.
So it's
Tempo Squats
Forward Lunges
Jumping Lunges
Knees To Squat
Single Leg Glute Bridges
In N' Out Squat Jumps
That's 1 round, we're going for 3-5 rounds!
Dont forget to tag @Wildwomen_fitness in your videos of you giving this circuit a go!
Teaching points to remember for each movement:
Tempo Squats: Keep those heels on the floor, straight back + look forward. Send the hips back + down, come half way up, back down + all the way up. Thats 1 rep.
Forward Lunges: With a shoulder width stance, step forward with all the weight in the front foot, straight back + looking forward. Press back up through the front foot to return to standing. Thats 1 rep.
Jumping Lunges: Same as above but with more power out of the bottom. Try to only use the rear foot for stabilisation. If you struggle with balance in this movement try a wider stance. Think "Train Tracks not Tightrope"
Knees To Squat: Starting in the kneeling position, bring one foot up at a time to come into a low squat position, with a flat back, heels on the ground + looking forward. Hold here for 2s then return to a kneeling position one foot at a time. That's 1 rep.
Single Leg Glute Bridges: Starting on your back, bring your heels to your glutes, core engaged. Raise one leg straight out, with knees in line. Drive your hips up using your leg, keeping your chin away from your chest. That's 1 rep.
In N' Out Squat Jumps: Starting with a slightly narrower stance, flat back + looking forward, send the hips down + back. Jump out of the bottom of the squat, sending the feet to a wider than shoulder width stance + land coming down into a squat. Repeat this but bringing the feet back into that first narrow stance. That's 1 rep.
If you have any questions about the movements in this video or need variations, drop me a message!
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