FULL BODY 20 MINUTE WORKOUT ⚽️⚡️ . Remember to hit LIKE if you enjoy my videos so instagram knows to keep putting them in your feed 💛 . If you’re short on time and want to sweat, grab a ball and you’ll be done in 20 minutes including your warm up! This is a full body session but you’re probably going to feel those shoulders A LOT 😉 1. Ball Burpee Press 2. Ball Around The World 3. Lunge + Forward Press 4. Plank (not filmed) . Here’s how we’re going to smash it: . - 🆗 WARM UP: this will take you 5 minutes. Start with leg swings, 25 per leg. Then arm swings, forward and back, up and down. Next, jog on the spot for 1 minute and turn that into high knees for another 30 seconds then back to your jog. Finally, hit some bodyweight squats and some slow push ups for another minute. - . - 🆒 LETS GET IT: Hit the burpees for 60 seconds, the around the worlds for 60 seconds and then your lunge forward press for 45 seconds per leg followed by a plank for 30 seconds. Rest for 60 seconds once you’ve completed all 3. Repeat x2 more times. OH HEY 👋 First pic in a while! Today I had a little chat on my stories about - IF YOU’RE NOT GETTING RESULTS. At the moment, I’m receiving a lot of messages from people who just began their fitness journey in the new year, who haven’t seen many results yet, and they’re wondering why. . FIRSTLY, I’ve said this time and time again and chances are you’ve read it over and over, but quality results take time. Don’t expect to have everything your health and fitness heart desires in 6 weeks. It can take months, even years, to achieve quality results that are maintainable for the rest of your life. So don’t rush! . SECONDLY, don’t ever beat yourself up. Seriously what’s the point in making yourself feel awful just because your results are taking time? Don’t be discouraged. Think about how freakin amazing you’re going to feel when you do achieve what you want, and try to enjoy the process. Know you are looking after your body but know that it takes patience and consistency. . LASTLY, assess your efforts. And I mean honestly assess them. You need to take a step back and look at what you’re doing. Are you genuinely, honestly, doing the things you know you need to do? Such as drinking enough water, eating healthy foods and moving your body regularly? If YES, keep going girl!!! But usually, we can all pick at least ONE small thing that we could do better that will help us reach results. . The only way you’re going to leap forward is to cut the excuses and know what you need to do differently. What’s your one thing?? Tell me and commit to it 👇 Now go get ‘em tiger, you got this. 👊🦁 KEEP THAT CORE TIGHT ✌️😋 .. Now firstly, let’s clear something up.. . 🙅‍♀️ You’re probably not going to get a 6 pack by doing this workout. . 🙋🏻‍♀️ What you’re probably more likely to get, is a strong functional core that makes you feel like a badass. Hands up if you think that’s more important! 👐 These exercises are low impact and better done slowwwwwwww and controlled. Pull your belly button in, lift your abs ‘up’ and engage that pelvic floor galfriend. Let’s go! 1. Kneeling Lean Back (not for you if you have bad knees mmmk skip this one) 2. Plank To Bear 3. Shin Taps 4. Single Leg Drops 5. Bridges Try each exercise for 45 seconds each, taking deep slow breaths as you work. X3 sets of each. I recommend choosing 2-3 of these at a time and chucking them onto the end of your workouts twice a week! Hit LIKE if you enjoy these low impact videos! 💛 . . 🎵 MUSIC - Waves, Feat. Chris Brown & TI (Robin Schulz Remix). LEG DAY | BODYWEIGHT AT HOME ⚡️ - I hope you all have had a beauuuutiful weekend! Here’s a lower body at home session to kickstart your new week. Perform as a circuit, 60 seconds per exercise (30 sec per leg on #2), with 15 sec rest between each. Repeat x4 times for a 20-25 minute sweat sesh 🔥👌 - 1. Squat lateral + frontal kick 2. Reverse lunge knee driver 3. Three level squat 4. Wall sit 👉 NOTE: each set make sure to swap legs that you’re lateral kicking with for number 1! Remember to double tap if you like these videos 😊❤️ BOOTY TRISET | WEIGHT PLATE 🍑💣 Grab yourself a weight and letsss gooooo! Try these 3 on your booty and leg days, all you need is one piece of equipment, I’ve used a weight plate but you can use a dumbbell, a kettlebell, a ball or even a damn fry pan 🍳😂 Just get creative! Pump these as a TRISET, meaning all 3 back to back before rest, for 12-15 reps each, X3-4 rounds. 1. Squat + Pulse 2. Lateral Leg Raise 3. Hip Thrusts Combine these exercises with my last upper body video for a full body session! Remember to hit SAVE for later and tag a workout buddy to try this with! 👯‍♀️ UPPER BODY | CIRCUIT | WEIGHT PLATE 💪💣 Grab yourself a weight plate or even a DB/KB, and you have yourself a balanced upper body circuit hitting your BACK, CHEST, SHOULDERS, BICEPS & TRICEPS! 🥳😋 Pump these 45 seconds each as many controlled reps as you can, as a circuit, resting for up to 2 minutes after a complete round. Try for 4-5 rounds! 👊 1. Plate BO Row 2. Plate forward press 3. Overhead Tricep Extension 4. Plate Bicep Curls Remember to hit SAVE for later and tag a workout buddy to try this with! 👯‍♀️ 🎵 Music from Soundcloud by @c_bartss TRX - LOWER BODY! 🦵🏼🍑 Firstly.... the leg emoji, I don’t know how I feel... 😂🤷‍♀️ Ok next here we go, LOWER BODY TRX to follow on from my upper body video a couple of days ago! Save this and TRUST ME, try the TRX or suspension trainers, you will love them! Mix these in with some of the exercises from my upper body video (one post back) for a full body session! 1. TRX Reverse Lunges 2. TRX Pistol Squats 3. TRX Single Leg Deadlift 4. TRX Courtsey Lunge Try these for 40 seconds per leg for a few sets! 🤗👏 TRX - UPPER BODY! 💪 If you have a TRX at the gym but have never given it a try, or if you’ve seen them for sale at KMART and think it’s something you’ll never use.... THINK AGAIN! You will love using a TRX, and they’re so easily set up at home with a door clip! Here are some of my favourite TRX upper body exercises, and I’ll post my lower body faves for you in a few days aswell. Watch all the way to see my mega fail.... 😂😂😂🤦‍♀️ . 1. TRX Standing Row (the basic place to start when first using a TRX) 2. TRX Standing Row fly 3. TRX Push up 4. TRX Row with rotation Try these for 60 seconds each for a few sets! You’ll become TRX obsessed 🤗👏 💛 Remember to SAVE so you can access it quickly later and tag a trainung buddy who wants to use a TRX! FULL BODY | KETTLEBELL ⚡️ No music on this one because I got blocked 😣... but anyway! One piece of equipment - one killer workout targeting a huge range of muscle groups. With these three exercises you’ll hit everything from your glutes to your shoulders. For a quick sweat sesh, try these as a 15 minute AMRAP, or for a more intense workout use the heaviest weight you can, with CONTROL, for 4-5 sets each. 1. Single arm squat press x8-10 per arm 2. KB swing to squat x20 (10 of each) 3. SL deadlift to row x10 per side 👉 If you don’t have a kettlebell, you can use a dumbbell! Save this for quick access later and tag a workout buddy who needs new ideas! LOWER BODY | BARBELL 🏋🏻‍♀️🍑 Three of my staple, basic exercises that stay in my routine as regulars. Sometimes I love stripping my leg days back to just basics, focussing on just a few exercises but doing them heavier, with control and for 5-6 sets each. 1. Straight Leg Deadlift x10-12 2. Front Squat x8-10 3. Reverse Lunges x10 per leg . ◾️REMEMBER: not every workout needs insanely creative crazy exercises, just do whatever you are doing, WELL, and FOCUS. LOWER BODY | BARBELL 🏋🏻‍♀️🍑 Three of my staple, basic exercises that stay in my routine as regulars. Sometimes I love stripping my leg days back to just basics, focussing on just a few exercises but doing them heavier, with control and for 5-6 sets each. 1. Straight Leg Deadlift x10-12 2. Front Squat x8-10 3. Reverse Lunges x10 per leg ◾️REMEMBER: not every workout needs insanely creative crazy exercises, just do whatever you are doing well and FOCUS. ARMS & CORE | BODYWEIGHT 💪 This is a great one if you’re short on time and need a 10 min sweat sesh, or as a finisher to your upper body gym day! 10 MINUTE AMRAP: 1. Commando plank rotations x5 per side 2. Heel touches x2 3. Swimmer core combo x10 Repeat as many rounds as possible in 10 minutes! 👏👊 ☑️REMEMBER: as with any core workout, work through your movements with CONTROL. Pull your belly button in and lift the abs ‘up’, trying to engage as best you can without just ‘sucking’ in your tummy, and engage your pelvic floor. Oh, and don’t forget to BREATHE! 💛 SAVE so you can access it quickly later and tag a workout buddy to try it! AT HOME | FULL BODY | BODYWEIGHT 👊 Three exercises, three rounds, simple & effective, let’s go! 1. Split jump lunges - 45s on 30s off x5 2. Inchworm push ups - 45s on 30s off x5 3. Lateral hops - 30s on 15s off x5 Finish with a plank for as long as you can! ☑️ SAVE so you can access it quickly later and tag a friend to try it with this week 💪 AT HOME | CORE | BODYWEIGHT 👊 Choose a couple of these to do individually as ‘finishers’, OR mix them together as a circuit with some burpees and skipping between each for a fat burning HIIT 🔥👌 . 1. Side plank toe touch 15 reps per side 2. Advanced bikes 15 reps per side 3. Cocoon crunch 15 reps 4. Scissor 30 reps ☑️ REMEMBER; work through your core movements with CONTROL. Pull your belly button in and lift the abs ‘up’, trying to engage as best you can without just ‘sucking’ in your tummy. And don’t forget to BREATHE! ✅ SAVE so you can access it quickly later and tag a friend for abs torture 😂🙌 AT HOME | BOOTY & HAMSTRINGS | BODYWEIGHT! 🍑 Low impact, perfect to be done from home or add weights at the gym! Remember, ENGAGE! Brace your core by pulling your belly button in (without sucking in your tummy) and try lift your abs ‘up’, you should feel your core muscles tighten, and don’t forget your pelvic floor! Secondly, in each movement THINK about what you are doing. What can you feel? What are you trying to do or use? SQUEEZE 🔥 1. Reverse lunge SL deadlift x12 per leg 2. Squat hamstring extension x15 3. Wide squat pulses x30 4. Single leg bridges x12 per leg Tag a friend who loves leg day and save for quick access later! 👌😊 ARMS & SHOULDERS | DUMBBELLS 💪 Thanks SO much for all of your feedback on last nights video! 💛 I love hearing from you all and it makes my day to know that these videos are useful for you! 🤗 Now let’s hit your BICEPS & DELTS 🔥 1. Dumbbell punches 40x4 2. Lateral raise with grip rotation 20x4 3. High row + bicep curl 15x4 4. Hammer Curls 20x4 Remember with workouts like these you can also use drink bottles if you don’t have access to a gym or any weights at home. Anything you can use will be beneficial. Tag a friend who wants workout inspo and save for quick access later! 👊 AT HOME | BODYWEIGHT | HIPS & THIGHS 🤜🤛 First things first, do you all like seeing a caption in the cover photo of what areas the workout targets?? Comment below and tell me 👇 Yay or nay? Always love your feedback! 🙏 Here we go, complete this banger as a circuit in under 20 minutes! 1. Squat lateral kick - 60 seconds, alternate 4 per side. 2. Lunge front kick - 30 seconds per leg 3. Side plank dip + leg lift - 30 seconds per side 4. Hydrant kick - 30 seconds per leg Rest for 60 seconds, repeat x3 more times. Tag a workout buddy who needs some inspo and remember to save for later 💪 One of my favourite ABS / CORE workouts ever, had to bring bit back! ✊ Grab a bench, or your bed, and try this! 1. Reverse crunch hike 15 x 3 2. Scoops 15 x 3 3. Bench jackknife 15 x 3 4. Alternating toe touches 20 x 3 Remember to like this if you want to see more & save for later 😋👌 I hope you’re all having a beautiful weekend! 💛 Happy weekend beautiful women 💛🙌 . Lets talk about weekend TREATS or CHEAT DAYS. . You CAN treat yourself on the weekend without ruining your progress, but don’t go overboard. There’s a big difference between allowing yourself some food or drinks on a Saturday that you wouldn’t normally have during the week, and then having a total blow out in calories which could potentially un-do an entire weeks worth of effort. . As a trainer it’s quite common to come across clients who are confused about why they’re not getting results, considering they eat well all week and only have ‘treats’ on the weekend. But all along they weren’t realising their weekend ‘treats’ were totalling 3,000 calories a day. . So YES, you can enjoy yourself, but if you have seriously health and fitness goals, be mindful about OVER indulging. Remember - moderation! . I saw the amazing @aimeelouisestcfit made an awesome hard truth post yesterday about the use of the word ‘BALANCE’... so go have a read if you find you’re using it a little too often. 👍 . OH AND HAPPY STRAYA DAY 🇦🇺 💙 Hey beautiful women, just a friendly reminder that YOU are capable of so much more than you know, and just incase you don’t have the hype women around to keep reminding you, I’m going to be that hype woman. YOU CAN DO ANYTHING! 💛👊 My dms are always open if you need a pep talk. . PS. You... can also make healthy souvlakis for dinner, because the recipe is in my insta stories now. 😋 Enjoy!