“It builds stability, strength and control.” “This is a fantastic exercise because you don’t need very much weight to get an excellent burn in the legs and glutes,” says Birtwistle. 4 Workout Block IIĬomplete three rounds of the following, resting for 60 seconds between rounds but moving between the exercises with as little rest as possible.
Do all your reps on one side, then switch. Push through your left heel to drive your hips up until you form a straight line from your left knee to your shoulders, keeping your right leg still raised, then come back down. Holding the dumbbell on your left hip, raise your right leg off the floor and extend it. Lie on your back with your knees bent and feet flat on the floor. Lower your chest towards the floor, then press back up. Get into a press-up position with your hands on the dumbbells – hexagonal-shaped dumbbells are best for this if you have them. Lower into a squat, then push back up to standing.
Hold a dumbbell in front of your chest with your elbows pointed downwards. There are three blocks in the workout and you’ll be doing three exercises in each.Ĭomplete three rounds of the following, resting for 60 seconds between rounds but moving between the exercises with as little rest as possible. Take 20 side-steps out to one side, then 20 back the other way. Loop a small resistance band, also known as a glute band, around your thighs and lower into a half squat position. Push through your right heel to rise and return to standing. 2B Cossack squatįrom standing, take a big step to your right side and sit your hips back to lower your torso, keeping your weight over your right foot and your left leg extended. Walk your hands forwards until you’re in a high plank position, then walk them back and stand up again. 2A Walkoutįrom standing, bend at your hips and place your hands on the floor. 2 Movement Prepĭo three rounds of the following, resting as required. Continue, alternating sides with each rep. Raise and extend your right arm so it’s pointed straight out in front of you and simultaneously raise and extend your left leg behind you. Do all the reps on one side, then switch. Next twist your torso to raise your right arm so it points straight towards the ceiling, then reverse the twist. Bring your right foot up and place it outside your right hand, then bring your right elbow down to meet your right foot. Skip on the spot or, if lacking a rope, jog on the spot instead. You’re here to get strong and burn fat so let’s not delay you from getting to this excellent workout from fitness and nutrition coach David Birtwistle, founder of Endeavour Life (opens in new tab), which is going to help you do that.
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