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Elissa’s Essential Mini-Maintenance Workout

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Your daily holiday 15 minute all body workout! No equipment required.  No excuses folks!

1. WALK OUT PLANK WITH ARM ROTATION
An active stretch to strengthen and lengthen.

Standing tall with feet hip width apart, roll down through the spine and walk hands out into a plank position, stabilising through one shoulder, reach the opposite arm straight up to ceiling, then switch arm rotation and walk hands back to feet and sequentially roll back up through spine, circle arms up and begin again.

  • Repeat 10 reps
  • Pace: Moderate to fast
  • GREAT FOR: stretching spine and hamstrings and strengthening arms, shoulders, core

2. PRISONER SQUAT JUMP
A great cardiovascular exercise to aid in fat burning and strengthening and sculpting the legs and glutes.

Stand with feet slightly wider than hip width apart, hands behind ears, elbows wide to the side, jump 180 degrees (half circle) back then jump back to start position. Hands remain by ears throughout.

  • Repeat 20 times
  • Pace: Fast
  • GREAT FOR: shedding fat, improving cardiovascular fitness, strengthening and toning.

3. PLANK WITH LATERAL JUMPS
The jumping motion can be eliminated if suffering an injury.  Major focus on core strengthening and the lateral motion with the legs targets the obliques more intensely as well as glutes.

Start on all fours, whilst maintaining shoulder to wrist alignment, step the feet back and raise the knees until you are holding a plank position. With straight legs, start by stepping your right foot out to the side, then bring it back in, then switch to the left foot. Complete 10 lateral foot taps before jumping both legs in and out. Maintain a horizontal plane throughout. Chin off the chest.

  • Repeat 20 times (or work up to it)
  • Pace: Moderate
  • GREAT FOR: building the entire core. Sculpting and strengthening the entire body. The jumping element adds a cardio component for fat burning and cardio health.

4. KNEELING SIDE PLANK WITH LEG SERIES
Great for targeting trouble spots, ie sides of the waist and outer thighs/glutes.

Start in a side plank position with your left knee and hand on the floor (arm straight). Right leg is completely straight, foot hovering off floor. Stretch out right arm above head until the body is in side flexion. Then raise the right leg as high as you can whilst drawing the left arm to it and tapping hand on thigh

  • Repeat 10 reps
  • THEN hold the body in side flexion, arm outstretched above head and pulse the right leg 3″ up and down.
  • Repeat for 20 pulses
  • THEN draw small circles 20 in one direction and 20 in the opposite direction.
  • Pace: Moderate to slow
  • GREAT FOR: targeting trouble spots, around the waist, balance, core strength and definition.

5. BURPEES WITH A TUCK JUMP
A super all body conditioning exercise to improve strength, fitness and incinerate fat!

Begin in a squat position, with hands on the floor in front of you, kick both feet back so that you’re in a push up position, then immediately return your feet to initial squat position and jump up as high as you can tucking knees into chest.

  • Repeat 20 times
  • Pace: Fast
  • GREAT FOR: Overall body conditioning, toning, and fat burning. This exercise works every muscle in the body hence burning far more calories and fat in a shorter space of time. One of our fav cardio exercises!

6. DOWNWARD DOG WITH LEG CIRCLES
A superior exercise to strengthen the entire body, whilst mobilising hips and defining core and glutes.

From standing, roll downwards into a downward dog position. Hands on floor, shoulders back, hips high and heels pressing into the floor. Raise your right leg straight up behind you and begin drawing a large circle (as large as your flexibility will allow). Complete 10 large circles in one direction and then reverse directions.

  • Switch legs and repeat. Totaling 20 circles per leg.
  • Pace: Moderate
  • GREAT FOR: Toning, strength, mobility and flexibility

Aim to time yourself and complete as many rounds as you can in 15 minutes.
1 round is all 6 exercises.
REMEMBER not to compromise form when performing this routine.
Make a note of your rounds at the end of your workout and aim to beat it the next time. You are your own competition!

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