GET FIT WITH BILLY!
Rugby league star Billy Slater and wife Nicole share their leg, core and glutes workout that you can do anywhere, anytime
# 1 10 x high knees,
1 x burpee
Ffor hihigh hk knees, stand with ih feet f shoulder-width apart. Raise left knee up as high as you can before alternating to other leg. For the burpee, stand with feet shoulder-width apart. Squat and place hands on the ground and shoot legs back for a high plank position. Lower body so torso is just touching the ground. Release hands, then placing hands back on the ground, raise torso and jump feet back so hands and feet are on the ground. Stand up, jump and raise hands above your head.
# 2
Russian twists
Sit on ththe ground with your knees bent and your feet flat on the ground. Clasping your hands in front of your chest, twist your torso to one side and touch the ground with your fingertips, engaging your core. Then shift your weight and twist your torso to touch the ground on the other side.
# 3
Frog squats
Stand with feet shoulder-width apart and slightly out. Bend to full squat with elbows tucked inside legs. This is the starting position. Raise hips, then lower back to starting position.
# 4 Bear crawl
Start in push-up position with knees bent at a 90-degree angle and directly under hips. Engage core and do not raise or round your back. Walk right hand and left foot forward, then left hand and right foot forward. Continue until you reach 5 metres. Now, keeping your hips down and core engaged, reverse the movement by walking left arm and your right foot back, and then your right arm and your left leg back. Continue until you have returned to your starting position.
# 5
4 x shoulder taps, 1 x push-up
For shoulder taps, start in plank position. Engaging core, transfer weight into right arm, and with left hand touch right shoulder. Return to starting position and repeat on left side. Remain in the starting position. Lower yourself down to transfer weight into shoulders and back. Press up to starting position.
# 6
Butt kicks Stand with feet shoulder-width apart and hands flat behind your back with palms facing outwards. Bring one heel up to touch your butt, then do the same with the other heel. Try to keep your feet soft and land on the ball of your foot. # 7 Mountain climbers
Start in a high plank position, with your shoulders over your wrists, your feet together and your core engaged. From here, bring one knee up towards your chest and then return it to the starting position. Repeat on the other side.
# 8 Moving plank
Lie with forearms on the ground, knees off the ground and feet together. With toes touching the ground, lean slightly forward to engage your core, lifting up into the high plank position. Keep alternating between the high and low plank positions.