OUT TO FIT YOUR DAILY GRIND
SAMPLE DAVINA’S WORKOUT 1. Separate your feet so they’re slightly wider than hip-width apart.
2. Flex the knees and place the hands in guard (which means they are in front of the face at about nose height). Tuck your elbows in. Suck in those abs.
3. With weight on the left foot, give two short, powerful jabs to the left with the right hand.
4. Transfer your weight to the right foot and do a longer lasting jab to the right, across your body, with your
left hand. Perform each exercise eight times to complete one set, then move straight to the next exercise.
Try to do the exercises continuously, rather than having a rest period in between.
Once you are feeling confident, build up to two 1. Stand heels together with toes pointing out (in ballet this is called “first position”). Bend your knees and engage those abs.
2. Extend your right leg out and extend both your arms in front of you. Lift your arms slowly and steadily up. As you are lifting your right leg pulse the leg up and down 8 times before switching legs. 1. Reach your left arm up so your fingers are pointing to the ceiling.
2. Lift your left leg out to the side of your body, while making sure your shoulders are down and your abs are sucked in.
3. Extend your right arm out to the side, so it’s in a straight horizontal line. Use your abs to bring your left knee towards your left elbow.
4. Move the knee and elbow together and crunch your stomach for eight pulses. Return your raised foot to the ground, and repeat on other side. sets of the whole programme, and then three, resting for 30 seconds after each complete circuit. Always warm up for at least five minutes before embarking on these exercises, and make sure you stretch and cool down after exercising. 1. Position your legs slightly wider than hip-width apart and place your feet in a turned out position.
2. Squat down, making sure you’re drawing your abs in, with arms out and a flat back. Lift your heels up and then down. 1. Lie on your back and engage your core so that the lower part of your spine is in close contact with the floor.
2. Bring your knees up so the flats of the feet are on the floor and your knees are pointing towards the ceiling. 3. Keeping your knees in parallel, begin to peel your spine off the floor.
4. At the top of the move squeeze the glutes and “pulse” the muscle eight times.
5. Lower by peeling the spine back to the floor. 1. Lie flat on your back.
2. Hold on to the back of the thigh and draw the right leg towards you at a 90 degree angle, keeping it as straight as possible, while the left leg stays flat.
3. Lower the right leg and lift the left leg.
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1. Lie on right-hand side.
2. Stack your hips on top of each other.
3. Keep knees together and feet together. 4. Use your stomach muscles to suck in the waist, and make sure your elbow is under the shoulder.
5. With free hand on hip, lift the hip off the floor and then lower it again to just “kiss” the floor with the hip. Repeat eight times, then switch sides.