CLAIRE’S LOWER BODY WORKOUT
Try one of Claire and Alice’s typical workouts. Rest for at least 1 min between sets. For each superset, perform part A then part B, and repeat until you’ve completed your sets
SINGLE LEG GLUTE BRIDGE
Targets: Glutes, abs
Do: 2 sets of 12 reps on each side
(a) Sit on the floor with your knees bent and shoulders resting on a bench. Raise your right leg and wrap your hands around your knee, then thrust your hips upwards, squeezing your glutes.
(b) Lower your hips back down to just above the floor then thrust them upwards again. Remember to really squeeze the glutes at the top.
BARBELL SQUAT
Targets: Glutes, back
Do: 5 sets of 5 reps
(a) Stand with your feet hip-width apart and your toes turned out slightly, with a barbell across the back of your shoulders.
(b) Keep your chest up and squat down. Only go as low as you can with your feet flat on the floor. Pushing through your heels, slowly lift back up, and repeat.
ELEVATED SPLIT SQUAT
Targets: Quads, glutes, abductors
Do: 4 sets of 8 reps on each leg
(a) Holding dumbbells, start with your left foot on a step and your right foot one stride behind you.
(b) Lower into a lunge, knee in line with the toes and body leaning slightly forward, then push back up immediately.
KETTLEBELL SWING
Targets: Glutes, hamstrings, abs Do: 4 sets of 12 reps
(a) Hingeing at the waist, grip a kettlebell in both hands. With knees bent, let it swing between your legs.
(b) Thrust your hips forward to stand, and let the weight swing up to shoulder height. As it falls, stand with a strong core until your forearms reach hip level, then hinge forward and repeat.
GOBLET SQUAT
Targets: Glutes, quads, core Do: 3 sets of 15 reps
(a) Start standing with your feet shoulder-width apart, holding a kettlebell at your chest. Choose as heavy a weight as you can safely lift.
(b) Squat down until your thighs are parallel to the floor. Pause, then push through your heels back up to the starting position. Keep your core engaged throughout.
BATTLE ROPES IN PARTIAL SQUAT
Targets: Shoulders, abs, back, glutes
Do: 3 sets of 30 secs
(a) Stand facing the anchor with feet shoulder-width apart and grasp the ends of the ropes in each hand so your palms face each other.
(b) Bending your knees slightly, brace your core and move both arms up and down rapidly.