☀️ Intense Transformer: Full Force Workout to Destroy Fat ALL OVER. Get Ready for Jaws to Drop….


This full force workout can increase your everyday productivity!

Bulgarian Split Squat

The split squat is a great exercise that you’ll feel all day.

  1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
  2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
  3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
  4. Repeat for the other leg.

Glute Bridge

An essential move to grow big glutes!

  1. Lie flat on your back with your arms at your side.
  2. Bend your knees and place your heels on the floor.
  3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
  4. Slowly release back down until your hips are on the floor. This is one rep.

Romanian Deadlift

The romanian deadlift is a great variation on the standard deadlift to really work your hamstrings. Perform it in the same way as a standard deadlift, but don’t bend your knees. As you lean forwards, you will feel a stretch hamstring. As this builds, squeeze your hamstrings to bring your torso back upwards.

As with standard deadlifts, be extra careful to do them slowly and carefully. Do not arch or curve your back, you will instantly regret it.

Swimmers

Swimmers are a great way to work your whole body whilst giving your lower back a workout.

  1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
  2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
  3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
  4. Repeat with the other arm rapidly.

Side Crunch Kicks

  1. Start in a high plank position. Lift one arm off the ground and rotate your body onto your side placing that arm on your hip, supported by your other arm. Place your feet together. This is your starting posititon.
  2. Kick your lower leg out in front of you, focusing on your lower abs to bring your leg out. Keep your leg an inch or two above the ground as you do this. Hold for 1-2 seconds.
  3. Return your leg to it’s initial position below you. This is one rep. Repeat on the other side.

Dumbbell Step Ups

Step ups are a great easy way to strengthen your quads and glutes.

  1.  Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance.
  2. Squeeze your quads in the raised leg to lift your body up and onto the platform.
  3. Slowly release and lower yourself back down. This is one rep.
  4. Repeat for the other leg.

Lunge Jumps

Jumping lunges are another great variation to work on some explosive strength and variety!

  1. Stand with your feet hip width apart. Place your hands on your hips.
  2. Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
  3. Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
  4. Whilst in the air, swap your legs over so you land into a lunge on your other foot.
  5. Repeat with the other leg.

High Donkey Kicks

Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.

  1. Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
  2. Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
  3. At the same time, push with your hands to push your body back with your leg.
  4. Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.
  5. Repeat for the other leg.

High Knees

High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.

Bodyweight Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!

  1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
  2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
  3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.


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