1. Bear Crawl 
Get your bum up high and crawl forward on your hands and toes, Keep the core tight and try to take short steps
2. Crab Walk 
Hands under shoulders, feet hip distance apart, ensure bum is not touching the ground and shimmer walk backwards
3. Curtsy Lunge to Front Lunge alternating 
Step leg back behind other leg as if to perform a curtsy (shoulder feel it in the external glute) and then take same leg and step forward into walking lunge. Ensure pushing through foot and squeezing the glutes as you perform these movements
4. Squat Walk (aka Duck walk) 
Get low! Get into a comfortable squat position with bum down knees in line with toes and walk forward while maintaining this squatted position
5. Tricep Push ups
Bring hands right under shoulder and arms tight to the body, lower down keeping core tight and bum squeezed. Can perform from knees as well. 
6. Plank tap outs
High plank position, ensure core tight, bum squeezed, tap one leg out to the side without wiggling hips too much. Alternate sides always maintain a strong plank position without hip drop. 

Perform each exercise for 30s taking 10s rest in between and move through the circuit 6-8 times. Take a longer rest at the end of each 6 exercise, 1-2minutes. 




1. Bear Crawl 
Get your bum up high and crawl forward on your hands and toes, Keep the core tight and try to take short steps
2. Crab Walk 
Hands under shoulders, feet hip distance apart, ensure bum is not touching the ground and shimmer walk backwards
3. Curtsy Lunge to Front Lunge alternating 
Step leg back behind other leg as if to perform a curtsy (shoulder feel it in the external glute) and then take same leg and step forward into walking lunge. Ensure pushing through foot and squeezing the glutes as you perform these movements
4. Squat Walk (aka Duck walk) 
Get low! Get into a comfortable squat position with bum down knees in line with toes and walk forward while maintaining this squatted position
5. Tricep Push ups
Bring hands right under shoulder and arms tight to the body, lower down keeping core tight and bum squeezed. Can perform from knees as well. 
6. Plank tap outs
High plank position, ensure core tight, bum squeezed, tap one leg out to the side without wiggling hips too much. Alternate sides always maintain a strong plank position without hip drop. 

Perform each exercise for 30s taking 10s rest in between and move through the circuit 6-8 times. Take a longer rest at the end of each 6 exercise, 1-2minutes. 

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