KATIE’S FULL-BODY BLITZ

For each su­per­set in this work­out from Katie’s trainer Louise Boucek, per­form part A, im­me­di­ately fol­lowed by parts B and C, then rest for 2 mins be­fore the next set. Try it once or twice a week

Women's Health (UK) - - KATIE PIPER -

1A. BARBELL SQUAT Tar­gets: Quads, hip flex­ors, glutes (a) Stand with your feet slightly wider than hip-width apart and po­si­tion the barbell across your back and shoul­ders. (b) Push your bum back as you lower into a squat po­si­tion, keep­ing your glutes and core en­gaged. Pause at the bot­tom be­fore pushing back up through your heels to the start­ing po­si­tion. We’re just get­ting warmed up.

1B. AL­TER­NATE BARBELL CURTSY LUNGE Tar­gets: Glutes (a) Start­ing in the same po­si­tion, step your right leg out di­ag­o­nally be­hind you so your thighs cross, bend­ing both knees in a curtsy. (b) Pushing off from your stand­ing heel, re­turn to the start­ing po­si­tion. Al­ter­nate legs with each rep. Feel­ing a lit­tle bit wob­bly? Ditch the barbell and work on your form un­til you’ve got it sussed.

1C. BOX JUMP Tar­gets: Quads, ham­strings, glutes, calves (a) Se­lect a box height you’re com­fort­able with and make sure it’s sturdy (no in­juries on our watch). Stand with your feet shoul­der­width apart, bend your knees and push your hips back while swing­ing your arms be­hind you. Push your­self off the floor ex­plo­sively to pro­pel your­self on to the box. (b) Land on top of the box in a squat po­si­tion, keep­ing your chest up, be­fore straight­en­ing your knees and squeez­ing your glutes. Step off one foot at a time to re­turn to the start­ing po­si­tion. Dis­claimer: it’s go­ing to hurt.

2A. TRX ROW Tar­gets: Up­per back, bi­ceps (a) Grab the TRX han­dles with your palms fac­ing each other by your chest and lean back un­til your arms are fully ex­tended and your body is at a di­ag­o­nal. (b) Squeeze your shoul­der blades to­gether and keep your core tight as you draw your el­bows back to pull your chest up to­wards your hands. Pause at the top, then lower to the start­ing po­si­tion. Easy? Try walk­ing your feet a cou­ple of steps for­ward.

2B. BARBELL DEADLIFT Tar­gets: Glutes, ham­strings, back (a) With the barbell on the floor in front of you, stand with your feet hip-width apart, toes un­der the bar. Hinge at the hips to reach the bar. (b) Grip the barbell so that your arms touch the out­side of your thighs and make sure your back is flat. Shift your weight on to your heels and lift the bar to stand­ing po­si­tion, ex­hal­ing as you do so. Hold for a se­cond, then lower the bar back down again.

2C. KETTLEBELL SWING Tar­gets: Glutes, ham­strings, back, hip flex­ors, shoul­ders (a) Stand­ing with your feet slightly wider than hip-width apart, hold a kettlebell by the handle, let­ting it hang be­tween your legs. Steady, now. (b) En­gag­ing your core, hinge at the hips, bend your knees and push your bum back, bring­ing the kettlebell back through your legs. Driv­ing through your heels, thrust your hips for­ward ex­plo­sively to swing the kettlebell up to shoul­der height. As it de­scends, keep the move con­trolled and go im­me­di­ately into the next rep.

3A. GYMNASTIC RING PRESS-UP Tar­gets: Up­per body and core (a) Hold­ing the rings, lean for­wards in a press-up po­si­tion with your arms straight, wrists po­si­tioned di­rectly un­der your shoul­ders. (b) Squeez­ing your shoul­der blades to­gether, lower into a press-up and hold for the re­quired time be­fore re­turn­ing to the start­ing po­si­tion. Feel­ing fancy? Try lift­ing one leg into the air as you press.

3B. GYMNASTIC RING L-SIT HOLD Tar­gets: Hip flex­ors and core (a) Hold­ing the rings, jump up to sus­pend your­self in the air, with your arms fully ex­tended so the rings are at hip height, legs hang­ing be­neath you. (b) Raise your legs up so that they’re per­pen­dic­u­lar to your body and hold. Core on fire yet?

3C. KETTLEBELL WINDMILL Tar­gets: Core, obliques (a) Stand with your feet just wider than shoul­der-width apart and your left foot turned out at 45°. Hold the handle of the kettlebell in your right hand and press it straight up. (b) Hinge for­wards over your left leg and push your hips back. Lean for­wards and let your left arm hang over your left foot, keep­ing your right arm ex­tended. Con­tinue to hinge for­ward un­til your torso is par­al­lel to the floor and you feel a stretch in your glutes. Hold, then, us­ing your core, hinge back to the start. Re­peat the mo­tion for the re­quired time, then switch sides.

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