WORKOUT 1 LOWER BODY
Perform this workout as a circuit (five moves = one circuit). If you are a beginner, go for three rounds of the circuit; if you’re advanced, try five. Give yourself a 90sec break in between each round. You’ll up your ‘work’ time in each set every week.
WEEK 1: 30sec work, 30sec rest WEEK 2: 40sec work, 30sec rest WEEK 3: 50sec work, 30sec rest WEEK 4: 60sec work, 30sec rest
1 BAND HIP THRUST TARGETS: Glutes, hamstrings, lower back (A)
Rest your back against a bench, or stable chair or table, and loop the band just above your knees. Hover your bum a few inches off the floor. Push through your heels and squeeze your bum to raise your hips until they’re in line with your knees.
(B) Lower back down, then raise your hips and lift your left leg with the knee bent at 90°, until your shin is parallel to the floor. Lower, then repeat all steps on the right.
2 SIDE STEP TARGETS: Abductors, glutes (A)
Stand with your feet hip-width apart and the band looped around your ankles. Bend your knees slightly.
(B) Keeping your chest up, step to the side so your feet are slightly wider than shoulder-width apart. Pause, then step the other foot in to return to the starting position. Walk in this direction for five steps, then switch sides. Keep going until your work time is up. Try to stay as tall as possible – this will prevent you from using your back instead of your legs.
3 LATERAL BAND WALK
TARGETS: Abductors, glutes (A) Place a resistance band just above your knees, then stand with your feet slightly wider than hip-width apart.
(B) Slightly bend at the knee, take a large step to your left with your left foot, then follow with the right, keeping tension in the band. Walk in this direction for five steps before switching sides. Keep going until your work time is up.
4 MINI BAND KNEES IN AND OUT TARGETS: Glutes, hamstrings, quads, core (A)
Lie on your back with a band above your knees and your feet planted on the ground, shoulder-width apart.
(B) Lift your hips up to form a straight line from your knees to your shoulders. Engage your abs and glutes by widening your knees slightly, pushing against the band. Keeping your hips up, bring your knees together again, then push them apart. Keep going, without dropping your knees.
5 MINI BAND HOLD TARGETS: Glutes, core (A)
Lie on your back with a band just above your knees and your feet planted on the ground, shoulder-width apart.
(B) Raise your hips up to form a straight line from your knees to your shoulders – make sure you don’t arch your back. Engage your abs and glutes by widening your knees slightly to place tension on the band and hold. Don’t forget to breathe.