Equipment Needed: Physio ball, pole/chair/wall
Description: Complete the circuit 3 or 4 times through.
15 Single Leg Squats on Physio Ball (per leg): Begin standing on you left leg with the physio ball behind you, under your right ankle. Drive your right knee back, lowering down into a squat. Keep your left knee stacked above your ankle and chest lifted. On the exhale, reset back to the start. Perform 15 single leg squats on each leg. Both legs = 1 rep.
:30/Leg Single Leg Hip Bridge Hold (per leg): Begin lying on your back. Plant your left foot on the ground and raise your right leg so that your knees are parallel. Lift your hips into the air, making sure to keep your body in one long line. Hold and breathe for 30 seconds. Repeat on other side for 1 rep.
15 Neutral/45/90 Single Leg Glute Lifts (on each leg):Â Begin laying on your left side with spine in a neutral position. Lift your left leg in the air, driving with your heel. Repeat 15 times. Next, bring your right leg so that it creates a 45 degree angle with your body. Lift your left leg in the air, driving with your heel. Repeat 15 times. Last, bring your right leg so that it creates a 90 degree angle with your body. Flex your left foot and lift in the air. Repeat 15 times. Do this whole circuit on both legs.
10 Calf Raises to Squat: Using a pole (wall or chair) for balance, begin with your feet hip-width distance apart. Come into a calf raise, lifting your heels off the ground. Then, lower down into a squat, driving your hips backward, keeping your knees above your ankles. On the exhale, come back to standing keeping your calves raised the entire time. Repeat.
20 Russian Twist with Physio Ball: Begin seated with your legs extended in front of you. Holding a physio ball (or dumbbell) in front of you with straight arms, twist to the right, engaging your obliques. Then, twist to the left for 1 rep. Make sure to keep your chest lifted and back flat. Exhale with each twist.
20 Alternating Dying Bug:Â Begin lying flat on your back. Place a physio ball between your right palm and your left shin. Press firmly into the ball. Extend your left arm long and your right leg long. Point your toes. Then, switch sides and do the same thing with the physio ball between your left palm and your right shin. Alternate 20 TOTAL times.
20 Alternating Pointers: Begin in table top pose with a neutral spine, your shoulders directly over your wrists and your hips over your knees. On the inhale, extend your right arm long, keeping it shoulder height and your left toes long, keeping it hip-height. On the exhale, reset back to tabletop. Repeat 20 times TOTAL (10 on each side).
{Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body. }
