THE MOVES DECCA SWEARS BY
WEIGHTED ROTATIONAL REVERSE LUNGE
Do: 2 sets of 10 reps on each side
(a) Start with your feet hip-width apart, holding a medicine ball out in front of you. (b) As you step your left leg back into a lunge, rotate the ball to the right, aiming to get as much rotation in the torso as possible. Then step back to the starting position and repeat on the other side. WEIGHTED SPLIT SQUATS Do: 3 sets of 6-8 reps on each leg
(a) Standing on your left leg, place the top of your right foot on a bench or step behind you, then shuffle the left foot forward a little. Hold a medicine ball in front of you.
(b) Squat down on your left leg, making sure the knee doesn’t extend beyond the toes. Pause here for 3 secs, then drive down through the heel to push back up.
WEIGHTED LATERAL LUNGE
Do: 2 sets of 10 reps on each side
(a) Start with your feet hip-width apart, holding a medicine ball in front of your chest. Keeping your chest up, take a large step to the side with your right foot, bending the knee into a lunge, keeping the left leg straight.
(b) Drive through the heel of the right foot to step back in, then repeat on the other side. Go. DUCK WALK Do: 3 sets of 2 reps
(a) Get into a squat position as low as possible with your hands behind your head. Begin to take small choppy steps forwards while maintaining that low squat position.
(b) Once you’ve gone 10 metres, reverse backwards without standing up in between. That’s one rep. Only straighten your legs once you’ve completed 2 reps. Duckface optional.
KETTLEBELL SWING
Do: 4 sets of 12 reps
(a) Start with your feet shoulder-width apart, holding a kettlebell between your legs with both hands. Hinge at the hips with a slight bend in your knees before driving your hips forward to swing the kettlebell up to shoulder-height.
(b) Let the kettlebell fall, hingeing at the hips as it passes hip height and letting it swing back beween your legs. KETTLEBELL ROTATIONAL SWING Do: 2 sets of 8 reps on each side
(a) Stand in a slight split stance with your right leg behind, and hold the kettlebell in both hands to the right side. Hinge at the hips with a slight bend in your knees and rotate your torso as you straighten your legs and swing the kettlebell out to the left until it reaches shoulder height.
(b) With control, allow the kettlebell to swing back down, and repeat.
HAMSTRING WALK-OUT
Do: 3 sets of 5 reps
(a) Start in a glute bridge position: on your back with your knees bent and your hips raised, your body in a straight line from your knees to your nose.
(b) Keeping your hips as high as possible, walk your feet out in short choppy steps until your legs are straight. Then walk them back in. Don’t let that bum touch the floor. SIDE PLANK TWIST Do: 2 sets of 8 reps on each side
(a) Start in a side plank on your right. To get there, begin in a high plank, bring your right hand into the centre, turn on to the sides of your feet and raise the left hand straight up.
(b) From here, rotate your torso to slowly reach the top arm down and underneath your body without touching the floor. Then reach back up to the ceiling. It’s harder than it looks.