Lower Body & Core Day Six
DAY 2: 13TH JANUARY
“The ultimate goal should be doing your best and enjoying it.” – Peggy Fleming
WORKOUT: LOWER BODY & CORE STRENGTH
Today we work on building strength in our legs and core using bodyweight and dumbbells.
Don’t worry if you don’t have any dumbbells, just grab something around the house (like water bottles).
Did you know your “core” is composed of 35 different muscle groups? Strengthening your core not just your abdominals but also back extensors, lateral trunk muscles, hips and glutes!
Depending on your strength and confidence level, choose the demonstrated variation that best suits you. You will repeat this session on day 10.
Below is a guide on how to approach this session.
First decide which “level” you are according to your current fitness & strength level + how much time you have available.
Level 1 is beginner.
You’re new to exercise or returning after time off, or you’ve been training 1–3 times per week for less than 3 months, you may have used equipment before however need to start with bodyweight first to rebuild confidence.
Level 2 is intermediate.
You’ve been training 2–3 times per week for 3–12 months and feel confident using equipment.
Level 3 is advanced.
You’ve been training 2–4 times per week for 12+ months and feel confident using equipment.
How to choose your dumbbells weight range?
Recommended dumbbell loads are not specified in this challenge because there’s simply too much variation between different people. Finding what works for you might require a little trial and error — and that’s totally OK. A good rule of thumb is to lift a weight that’s heavy enough to be challenging (e.g. you couldn’t easily squat for 20+ reps with dumbbells), but not so heavy that you end a set with poor technique or feeling totally depleted. You should feel able to complete 1–2 more reps with good form when you stop every set. Remember, if you don’t feel ready to use dumbbells, choose the body weight variations instead and take your time,
Perform the warmup first (don’t skip!) and then complete 3 supersets + a cooldown.
A "superset" is when 2 exercises are done successively one after the other with no rest between the exercises. Choose your “level” (set range, weight range, exercise variations), set your timer and let’s go!
TIP: you are in charge of your workout intensity, listen to your body, take more breaks if you need to and do what feels best for you.
PHASE 2: REPEAT, INCREASE INTENSITY
(EG: ADD WEIGHT, INCREASE WEIGHT BY 0.5-1KG OR ADD 1 EXTRA SET)
6 EXERCISES / 3 SUPERSETS
EQUIP: BODYWEIGHT OR A SET OF DUMBBELLS (DB)
45 SECS REPETITIONS (REPS) PER EXERCISE
COMPLETE AS MANY CONTROLLED REPS AS YOU CAN IN THE TIME ALLOWED 1MIN REST BETWEEN SETS
LEVEL 1: COMPLETE 2 SETS
LEVEL 2: COMPLETE 3 SETS
LEVEL 3: COMPLETE 4 SETS
PLEASE NOTE: THE DEMONSTRATION VIDEOS ARE PURELY FOR INSTRUCTION, PLEASE WATCH THE VIDEOS BEFORE YOU PERFORM THE EXERCISES AND THEN COMPLETE THE SETS IN YOUR OWN TIME.
TO VIEW THE OUTFITS CLICK ON THE PRODUCTS 😉
WARMUP: 2-3 X ROUNDS
(Set your timer for 6-9 x 30sec intervals)
30 SECS GLUTE BRIDGES
30 SECS STAR JUMPS (OR LOW IMPACT VARIATION)
30 SECS HIGH KNEES (OR LOW IMPACT MARCH VARIATION)
60 SECS REST
Pieta is wearing an XS
SUPERSET 1: GLUTES
(Set your timer for 2 x 45sec intervals, 60secs rest between sets.)
1. JUMP SQUATS (OR NO JUMP - DYNAMIC AIR SQUATS)
2. DB SUITCASE SQUAT (OR BODYWEIGHT)
60 SECS REST
Pieta is wearing an XS
Marlena is wearing in Medium
July 5:45 Fleece Jumper Ivory
SUPER SET 2: QUADS/HAMMIES
(Set your timer for 2 x 45sec intervals, 60secs rest between sets)
1. FORWARD LUNGE + REVERSE LUNGE, SWAP LEGS (DB OR BODYWEIGHT)
2. RDL “ ROMANIAN DEADLIFT” (DB OR BODYWEIGHT ‘GOOD MORNINGS’)
60 SECS REST
Pieta is wearing an XS
Marlena is wearing in Medium
July 5:45 Fleece Jumper Ivory
SUPERSET 3: CORE
(Set your timer for 2 x 45sec intervals, 60secs rest between sets)
1. MOUNTAIN CLIMBERS (JUMP THE FEET OR STEP, AND/OR HANDS EVEVATED)
2. PLANK HOLD (KNEES OR FULL OR HANDS ELEVATED)
Pieta is wearing an XS
Marlena is wearing in Medium
Zmutt Tank Soft Earth
COOLDOWN
(Set your timer for 30secs per stretch, or longer if you choose!)
STANDING FRONT BODY STRETCH + SKI SWOOSH QUAD STRETCH L & R (BALANCE OR ADD SUPPORT) GLUTE STRETCH L & R (STANDING OR SEATED)
Pieta is wearing an XS in
TOTAL WORKOUT TIMINGS:
WARM UP = APPROX 5MINS
SET 1 = APPROX 4-8MINS
SET 2 = APPROX 4-8MINS
SET 3 = APPROX 4-8MINS
COOLDOWN = APPROX 3-5MINS
