Welcome to Free Fitness Gym,
Today we have a longer workout than normal, to keep progressing your fitness levels and help to keep your body adapting. Today's workout is over half an hour long and will push you quite hard. Give it your best shot and pause the video if you need to take some longer breaks.
We want you to do this workout twice this week, so do it all the way through today, then do it again tomorrow or the following day. This week we will film 2 Bikini Fit Workouts and they will be approximately half an hour long each. Do each of these workouts twice this week, to give you a total of 4 workouts for week 4 of Bikini Fit.
We hope you are seeing some positive results by now and for those of you who have stuck with it...a big well done. After Bikini Fit has finished we will be doing some great Pilates workouts...so something to look forward to.
Workout Breakdown:
Warm up
Set interval timers to 50 seconds work, 10 seconds rest (of follow timings in our workout video)
-Standing crunch right side
-Standing crunch left side
-Ankle touches
-Plank hold straight leg raise
-Standing toe taps
-Supported crunch
-Standing leg raise right side
-Standing leg raise left side
-Knee raise with a clap
-Ice skaters
-Standing crunch right side
-Standing crunch left side
-Ankle touches
-Plank hold straight leg raise
-Standing toe taps
Water stop
-Sit up crunch knee to elbow
-Forward lunge clapping under knee
-Clapping star jumps
-Star jumps arms tracking forwards
-Forward lunge to arm raise
-Walking burpees
-Plank hold shoulder tap
-Glute bridge
-Clapping star jumps
-Star jumps arms tracking forwards
Cool down stretches
We hope you enjoy the workout and let us know how you are getting on.
Today we have a longer workout than normal, to keep progressing your fitness levels and help to keep your body adapting. Today's workout is over half an hour long and will push you quite hard. Give it your best shot and pause the video if you need to take some longer breaks.
We want you to do this workout twice this week, so do it all the way through today, then do it again tomorrow or the following day. This week we will film 2 Bikini Fit Workouts and they will be approximately half an hour long each. Do each of these workouts twice this week, to give you a total of 4 workouts for week 4 of Bikini Fit.
We hope you are seeing some positive results by now and for those of you who have stuck with it...a big well done. After Bikini Fit has finished we will be doing some great Pilates workouts...so something to look forward to.
Workout Breakdown:
Warm up
Set interval timers to 50 seconds work, 10 seconds rest (of follow timings in our workout video)
-Standing crunch right side
-Standing crunch left side
-Ankle touches
-Plank hold straight leg raise
-Standing toe taps
-Supported crunch
-Standing leg raise right side
-Standing leg raise left side
-Knee raise with a clap
-Ice skaters
-Standing crunch right side
-Standing crunch left side
-Ankle touches
-Plank hold straight leg raise
-Standing toe taps
Water stop
-Sit up crunch knee to elbow
-Forward lunge clapping under knee
-Clapping star jumps
-Star jumps arms tracking forwards
-Forward lunge to arm raise
-Walking burpees
-Plank hold shoulder tap
-Glute bridge
-Clapping star jumps
-Star jumps arms tracking forwards
Cool down stretches
We hope you enjoy the workout and let us know how you are getting on.
