As promised, we bring you part 1 of our That Girl’s bridal workout series. This workout is based on moves to help define and tone your legs and butt whilst getting your heart rate up . Each week we will bring you extracts from www.thatgirllondon.com, a fun intelligently designed workout series to help you feel better , look better and perform better.
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How to do this routine: There are four moves in this workout , each 60 seconds long with 20 secs rest between each exercise . Aim to repeat the circuit 3 times through with 1 min – 2mins rest between circuits
TRAVELLING BOOTY SQUATS
Why she does it: For a strong butt, great legs and the hip mobility you need to squat. We ass a little co-ordination challenge in this one too. Repeat 6 in one direction and then travel back the way you came
Position: Feet are flat on the floor and a little wider than hip width with toes slightly turned outwards. Your arms are by your sides.
How she does it: With a straight spine, hinge at your hips to sit your butt back and downwards until your hips lower just below your knees and swing your arms forwards. Pulse in the squat for 2 counts and as you return to standing take a half turn to face the other direction . Repeat 6 in one direction and then travel back the way you came.
Hot tip: As you squat you really want to root down through your heels to send the work into your butt.
SQUAT KICKS
Why she does it: This one maybe low impact but it will still get your heart rate up, whilst working your butt, legs and abdominals.
Position: Feet are flat on the floor and a little wider than hip width with toes slightly turned outwards. Your hands are clasped in front of your chest.
How she does it: With a straight spine hinge at your hips to sit your butt back and downwards until your hips lower just below your knees, your weight is in your heels. Immediately return to standing kicking the right leg out to the side, a little above hip level if you can. Repeat on the left side.
Top Tip: I like to keep my hands clasped so I really work on balance and focus on my legs.
SINGLE LEG SIT-DOWNS
Why she does it: This unilateral movement challenges the difference between both legs. You will work on balance, co-ordination and strength
Position: You will need a study chair or bench. Standing tall, right heel close to the prop whilst your left leg is held out low and straight in front of you with the toes gently pointed. Both arms are stretched out at shoulder level.
How she does it: Hinge your hips backwards to lower your sit bones to touch the prop without actually sitting down. To return really focus on rooting down through the right heel as you come back to standing. Split your 60 secs into 30 secs each leg.
Hot tip: The right knee should track inline with your toes rather than caving inwards or buckling outwards.
SQUAT JUMPS
REPEAT 15-20
Why she does it: Great cardio boost to rev up your leg workout up whilst still maintaining muscle tone.
Position: Feet are a little wider than hip width with toes slightly turned outwards. Your hands are together in front of your chest. Gaze is forwards.
How she does it: Keeping your spine in neutral hinge your hips backwards as if to sit on a chair keeping your hands clasped in front of your chest. From your lowest point root down through your heels to return yourself back to the start position using your arms to assist the movement.
Repeat the squat but this time from your lowest point explosively jump up vertically as high as you can. Land back into the squat position to complete one rep.
Hot tip: Be mindful to use your whole foot to jump and not just your toes.
Happy Exercising!
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