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! CARDIO IS HARDIO 😩🔥 But... can be so much more fun when you mix it up. If you want to sweat like hell and get your heart pumping without going for a run or sitting on a cardio machine for 45 minutes, here are some ideas! Exercises like this are fantastic for getting the cardio job done, burning fat and increasing your fitness, plus can really be performed in any way that you like. Sessions like intervals or TABATA are a great place to start. Try completing these 40s ON 20s OFF for 5 rounds each and you have yourself a KILLER cardio session. Don’t be afraid to just move your body in whatever way feels good. Combine movements, jump around, dance in your living room! Just move 💃💪 HEY YOU!! 👋 I want to know something... Tell me, where are you from, and how long have you been exercising regularly? 👇 I’m from 🇦🇺 and have been exercising regularly for almost 8 years! Comment below to let me know 😘 Back in action 👊 Was off for a couple of days there supporting some friends through a hard time and having some downtime ourselves at the beach with family. It’s weekends like this that really make you realise, life isn’t about THINGS. Life is about people, and connections. My challenge to you this week is, instead of getting caught up in what you don’t have yet, focus on what you have right in front you 💙

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