HEEL LIFT PULSES (30 SECONDS)
FIRE HYDRANT (30 SECONDS EACH LEG)
LUNGE & LIFT (30 SECONDS EACH LEG)
SIDE CRUNCHES (30 SECONDS EACH SIDE)
PUSH UPS (30 SECONDS)
PLANK TAPS (30 SECONDS)
30 seconds breather then start again (as many rounds as possible)
HEEL LIFT PULSES:
Standing facing the barre with hands placed shoulder width apart, bend the knees and lift the heels from the floor. Placing minimal weight in your hands and keeping the spine tall, start to pulse through the knees without fully straightening them.
FIRE HYDRANT:
Face the barre with hands resting gently on the barre shoulder width apart. Keep the spine long and transfer all the weight into one leg, lifting the other to a 90 degree angle. Maintain the angle while you lift and lower the working leg, trying to prevent the knee from creeping forwards. Repeat on the other leg after 30 seconds.
LUNGE & LIFT:
Staying facing the barre with your hands for balance, step one foot back bending both knees into a lunge. Tip the body forward, placing the weight in the front leg and lifting the back leg straight behind you. Then return both feet to the floor in a lunge before squeezing back to standing, ready to repeat for 30 seconds on the same leg before swapping.
SIDE CRUNCHES:
Standing side on to the barre, place your closest hand on the barre for balance and your other hand with you fingers resting by your ear with elbow out wide. Without leaning on the barre, raise your outside leg and lower your elbow to meet each other in the middle, contracting the side of your abdominals at the same time. Carefully lower the knee and re-lift the elbow before repeating the action for 30 seconds each side, turning around to complete the opposite side.
PUSH UPS:
Face the barre with hands spread apart wider than shoulder width and step your feet back so that your body is in a diagonal line from shoulders to ankles. Bend the elbows carefully as you focus on lowering your chest towards the barre, before pushing away again and straightening the elbows to return to your starting position. Be aware of not letting the hips drop or lift during the movement by engaging your core throughout.
PLANK TAPS:
Start in a plank position on the floor with the top of your head facing the barre, arms extended under your shoulders. Keeping the hips and core as still as possible, lift one arm at a time to touch the lower barre and gently return it to the floor before swapping to reach with the other arm. Continue this for 30 seconds with minimal movement to the rest of the body.
Give it a go and let us know how you get on!
Blog by Tabby Bond – Personal Trainer (TAB Fitness)