The weather is getting warmer, daylight is lasting longer, and the stuffy gym sounds more and more unappealing. Since the spring-like weather is also a sign that bikini season is right around the corner, skipping your workout to sip cocktails at happy hour won’t get you any closer to revealing those toned abs and sculpted legs (or any closer to reaching your health and fitness goals in 2016) The good news is you CAN still skip the gym and get an effective total body workout. Here are 5 of my go-to outdoor calorie-busting moves. It’s time to loose the black turtleneck and wear that bikini with confidence.
Time Allocated: 10 minutes EVERY DAY Equipment: Your beautiful self and mat (optional) Execute 2 circuits of 5 exercises non stop Modification: If you're finding it too tough, give yourself a 30 second rest period between each exercise.
-standing a little wider than hip-width apart, lower yourself into a squat position (butt in line with knees)
-place hands behind head
-jumping up high and half turning 180 degrees to face the opposite direction, landing in a deep squat position (start position)
-continue 180 degree squat jumps for 20-30 REPETITIONS
COACHING TIP: weight should be in heels whilst in squat position and activate your core as you jump, landing with soft knees.
-start in a plank position, shoulders directly over wrists, in one straight horizontal line with the body
-jump both feet together up towards hands and land in a crouched down position (butt to heels)
-thrust the feet back to starting plank position.
-continue 20-30 REPETITIONS
COACHING TIP: don’t forget to breathe…inhale as you shoot your feet back and exhale as you jump feet forward.
-start standing tall and jump feet into a lunge position, landing softly with the back knee almost touching the ground.
-jump straight back up in the air, with an upright torso, landing with the other leg in front
-continue 20-30 REPETITIONS
COACHING TIP: Drive your arms to help propel yourself upwards from a deep lunge position and land with soft knees.
-start in a plank position, shoulders directly over wrists, in one straight horizontal line with the body
-jump both feet laterally out to the side and back together again
-continue 20-30 REPETITIONS ( jumping out and in is considered 1 rep)
COACHING TIP: Remember to maintain a straight horizontal line with the body when jumping the legs. No sticking bums in the air!!!
-lying on your back in a straight line
-place hands behind your head
-raise your torso upwards into a crunch position and at the same time draw the knees tightly in toward the chest (making yourself into a tiny ball shape)
-release back down making a straight line (start position)
-continue 20-30 REPETITIONS
COACHING TIP: Initiate the crunch with the upper body and legs follow
