BODY BLAST
This three-part session utilises primal movements designed to improve mobility, coordination and balance
This is a full-body workout from Vitor Fernandes, instructor at Digme Fitness. You will be exploring multiple planes of motion, and maintaining mindmuscle connection throughout is key to unlocking the full range of benefits. In each block, perform exercises A, B and C individually for 45 seconds, with a 15-second rest in-between. That will take 3 minutes. After you've completed each exercise individually, perform a combination of all three exercises for 1 minute. Give yourself a 1-minute recovery between each block. The entire workout will be 15 minutes in total.
1a. WALKOUT
Stand with your feet shoulderdistance apart.
Hinge at your hips and place your hands on the floor.
Walk your hands all the way out until you’re in a high plank position.
Walk your hands back, stand up tall and squeeze your glutes at the top.
2a. AIR SQUAT
Stand with your feet shoulderdistance apart.
Start the movement by pushing the hips back and down. Keep the chest lifted and your bodyweight evenly distributed in your feet.
Once you reach 90 degrees at your knees, push through your heels, squeeze your glutes and rise back up to standing.
3a. REVERSE LUNGE
Stand with your feet shoulderdistance apart.
Step back on one leg, allow the knee to drop and stop just before it reaches the floor.
Bring the leg back up and return to the starting position.
Repeat on the other leg.
Maintain core stability and upright posture
1b. PLANK STEP
Start in a high plank position.
Place one foot on the outside of your hand and keep the back knee hovering off the floor.
Lift one arm and pull the elbow up and back towards your rear.
Reverse the movement and bring your hand back to the starting position.
Switch to the other leg and arm, and repeat.
2b. COMMANDER SQUAT
Stand with your feet shoulderdistance apart.
Step one leg back and lower your knee to the floor. Bring the other leg back so your knees meet. Keep your knees shoulder-distance apart.
Step back up onto one foot, then the other, while holding a low squat.
Squeeze your glutes to rise back to standing.
3b. HALF BURPEE
Stand with your feet shoulderdistance apart.
Squat down until your hands reach the floor.
Using your hands on the floor for support, jump both of your feet back so you land in a high plank position. Jump your feet forward to land in a squat. Maintain your posture and stand.
1c. LOADED BEAST
Start in a high plank position.
Keeping your hands where they are, sit your hips back to your heels. Keep your knees hovering off the floor. Ensure that you maintain a neutral spine by dropping your head between your arms.
Push off the balls of your feet and return to the starting position.
2c. STAGGERED GOOD MORNING
Start by standing in a staggered stance (one leg in front of the other).
Hinge forward and push your hips back. Maintain a neutral spine.
Once you’ve hinged as far forward as you can, while maintaining your form, slowly return back to standing.
Repeat on the other leg.
3c. HANDRELEASE PRESS-UP
Start in a high plank position. Keeping the elbows squeezed in, slowly lower your whole body to the floor.
Once your body hits the floor, release your hands and squeeze your shoulder blades together.
Place your hands back on the floor and push your whole body back up.