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
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.