Difficulty: 2.5 out of 5
Calories used: Up to 330
Equipment need: None
Welcome to Free Fitness Gym,
Today we have a 30 minute workout that will push you hard and burn lots of calories. We want you to do this workout twice this week, and give it your best shot. If you struggle to do the whole workout then please slow all of the exercises down, and pause the video to give you extra pauses. Your fitness levels will keep improving over time so just do as much of this workout as you can.
We want to increase your fitness levels over the 6 weeks of Bikini Fit, which means we are now pushing you harder than when we started in week one, and working you for longer. If you have stuck with the Bikini Fit workouts for the 4 weeks up to know, and eaten a healthy diet, your fitness goals should be getting ever closer. You should have noticed muscle groups toning up, weight loss (body fat loss), and energy levels should have improved.
Also if you have stuck with the workouts to date you should be getting used to that great 'million dollar' feeling you get after a workout. This great Endorphins rush is such a powerful and wonderful feeling, which is why so many people across the world exercise on a regular basis.
We hope you enjoy today's workout, give it your best shot and let us know how you are getting on...
Workout Breakdown:
Warm up
Set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout video)
-Flutter kicks
-Glute bridge
-Crunch hold side to side touches
-Squat
-Plank hold feet step out
-Jogging on the spot
-Half sits
-Frog jumps
-Glute pulse
-Half press to stretch
-Flutter kicks
-Glute Bridge
-Crunch hold side to side touches
-Squat
-Plank hold feet step out
Water stop
-Single leg stability work foot touches right side
-Single leg stability work foot touches left side
-Plank pike
-Side to side floor touches
-10 Mountain climbers, 10 plank star jumps
-Half sits
-Side hip raises right side
-Side hip raises left side
-Rotation lunge
-Half press up
Cool down stretches
Calories used: Up to 330
Equipment need: None
Welcome to Free Fitness Gym,
Today we have a 30 minute workout that will push you hard and burn lots of calories. We want you to do this workout twice this week, and give it your best shot. If you struggle to do the whole workout then please slow all of the exercises down, and pause the video to give you extra pauses. Your fitness levels will keep improving over time so just do as much of this workout as you can.
We want to increase your fitness levels over the 6 weeks of Bikini Fit, which means we are now pushing you harder than when we started in week one, and working you for longer. If you have stuck with the Bikini Fit workouts for the 4 weeks up to know, and eaten a healthy diet, your fitness goals should be getting ever closer. You should have noticed muscle groups toning up, weight loss (body fat loss), and energy levels should have improved.
Also if you have stuck with the workouts to date you should be getting used to that great 'million dollar' feeling you get after a workout. This great Endorphins rush is such a powerful and wonderful feeling, which is why so many people across the world exercise on a regular basis.
We hope you enjoy today's workout, give it your best shot and let us know how you are getting on...
Workout Breakdown:
Warm up
Set interval timers to 50 seconds work, 10 seconds rest (or follow timings in our workout video)
-Flutter kicks
-Glute bridge
-Crunch hold side to side touches
-Squat
-Plank hold feet step out
-Jogging on the spot
-Half sits
-Frog jumps
-Glute pulse
-Half press to stretch
-Flutter kicks
-Glute Bridge
-Crunch hold side to side touches
-Squat
-Plank hold feet step out
Water stop
-Single leg stability work foot touches right side
-Single leg stability work foot touches left side
-Plank pike
-Side to side floor touches
-10 Mountain climbers, 10 plank star jumps
-Half sits
-Side hip raises right side
-Side hip raises left side
-Rotation lunge
-Half press up
Cool down stretches
