It’s that time of year, when shorts get shorter, christmas parties are in full swing and bikinis are classed as acceptable street wear. Well, ok, maybe not the last, but if you’re anything like me – my bikini collection sure is giving my active wear a run for it’s money. To help you feel a little more comfortable showing off your gorgeous bods’ this summer, I’m spilling my “at home bootylicious workout” for a tight toosh in under 10 minutes! No equipment needed, just some space on your floor, a chair, and away you go.
See you in 10, I’ll have your virgin mojito waiting, trust me you will have earnt it.
Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Extend arms out straight so they are parallel with the ground or on hips if desired. Send hips backward like you are about to sit. As your knees start to bend. Push your hips down and back, descend as far as you can whilst keeping a straight spine and your chest open.
10 lunges – left leg forward
10 lunges – right leg forward
Start with your feet together, abs engaged and spine in neutral alignment. Step forward about 2 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Then, push back to the starting position.
15 donkey kicks – left leg
15 donkey kicks – right leg
Start on all fours, Bend one leg to a 90 degree knee bend, then lift your knees few inches higher maintaining a slight abdominal engagement and a neutral spine. Lower knees to 90 degrees again and repeat.
10 straight leg donkey kicks – Left leg
10 straight leg donkey kicks – Right leg
Start on all fours. Kick leg out straight behind maintaining a slight abdominal engagement with foot flexed. Raise leg higher keeping core engaged and glutes tight. Lower and repeat.
20 elevated bridges on chair.
Lay on your back with your feet on a chair, hip width apart. Press your hips up to the ceiling trying to maintain a steady balance, core engaged and tight glute muscles. Lower and repeat.
10 Pushups (knees or toes)
Bend your elbows towards the side of the room and lower your body towards the floor. Pause at the bottom, then press your body away from the floor until your arms are straight again.
Repeat 3 times
Straight leg donkey kicks