Time: 10 minutes
Equipment: Dumbbells (two sets - light for the weighted punches, heavy for the deadlifts), ankle weights
Results: Challenge your whole body with these clever movements! Each of them engages your core whilst still focusing on another muscle group. More muscles active = the faster your metabolism has to work = burn more fat!
Warm up: hip flexor stretch, 20 lunges, 10 body weight squats, sunrise sequence including downward dog and cobra.
Move 1: Deadlifts
Stand feet hip width apart, back straight, core activated (holding strong), knees slightly bent. Starting with two dumbbells resting on your hips, slowly tilt the hips towards the ground allowing your torso to come forward as you do. Ensure your butt pokes out to allow the movement properly! When your hands are almost at your feet, pause for 3 seconds and return back up again.
Repeat 12 times, then rest for 30 seconds.
Move 2: Glute Raises on all fours with ankle weights
Chuck on some ankle weights, get on all fours, and extend one leg out straight behind you. Kick it in the air and return to start position.
Repeat each leg 12 times THEN change legs. Rest for 15 seconds after you have completed both legs.
Move 3: Weighted Punches
Start with elbows at shoulder height and hands in front of your shoulders with weights in them, hold your core strong, knees slightly bent and feet hip width apart. Twisting from the torso, throw a punch forward and snap back - the move is explosive, fast and flowing.
Repeat for 45 seconds, then rest for 30 seconds.
Repeat all exercises twice!
Cool down with cobra stretch, downward dog, cat curl and childs pose.