How Binky built her body
That physique was won by going hell for leather, so we’ve tapped F45 for its signature highintensity moves that will torch fat and sculpt muscle Complete 3 rounds of the circuit. Aim to do this workout 3 or 4 times a week
BARBELL SUMO SQUAT AND UPRIGHT ROW
Targets: Legs, glutes, shoulders
Do: 40 secs, then rest for 20 secs
(a) Stand with your feet just wider than shoulder-width apart and your toes pointed out, holding a barbell at thigh height. Lower into a squat – keep your back and arms straight.
(b) As you extend back up to standing, pull the bar up to chest height, keeping it close to your body. Pause at the top of the movement and squeeze your glutes.
BALANCE TRAINER PRESS-UP
Targets: Core, shoulders, triceps
Do: 40 secs, then rest for 20 secs
(a) Get down into a press-up position with your hands on the balance trainer.
(b) Lower your body down towards the balance trainer until your elbows are bent 90°. From there, push back up to the starting position. Keep your abs engaged for stability, and don’t drop your head or lower back.
MEDICINE BALL SLAM AND JUMP
Targets: Full body Do: 40 secs, then rest for 20 secs
(a) Stand with your feet shoulder-width apart and hold the ball (use one that doesn’t bounce) at chest height. Jump forward as far as you can, landing with soft knees.
(b) Extend your arms above your head and slam the ball down as hard as you can.
(c) Jump around the medicine ball so you’re facing the opposite direction, pick it up and repeat the move.
KETTLEBELL SWING
Targets: Core, glutes, hamstrings, shoulders
Do: 40 secs, then rest for 20 secs
(a) Start in a wide stance with your toes slightly turned out. Hold a kettlebell in an overhand grip so that it hangs between your legs. Bend your knees slightly and push your hips back, letting the kettlebell swing back.
(b) Drive your hips forward and straighten your legs, swinging the kettlebell up to shoulder height. Let it swing back down in a controlled movement.
PLYOMETRIC LUNGE
Targets: Quads, glutes, hamstrings
Do: 40 secs, then rest for 20 secs
(a) Stand with your feet shoulder-width apart. With your core engaged, jump into a lunge on your right leg, making sure your knee doesn’t go beyond your right foot.
(b) Jump upwards, swapping legs in mid-air to land in a lunge on your left leg. Make sure your right leg is bent directly under your body and be sure to keep your chest up. RIP quads.