Wednesday, 10 February 2016

WEDNESDAY WORKOUT: TWO TONING MOVES YOU CAN DO ANYWHERE

Fitness should be fun, so if it's nice outside, grab your trainers and go to your local park for a workout. I did it this weekend and it made such a change from the usual gym scene.

It is winter, so it's a little trickier to brave the outdoors, but it was so sunny this weekend that I thought I'd show you two moves I usually do in my gym, but with an outdoors twist. My tip – find a friend and get them to come with you. I promise, it's more fun and you can go for coffee after!

MOVE 1: The sideways lunge
So simple to do, and so effective. Start in a standing position then extend your right leg to the side and sink down onto that leg. Keep the weight on the heel and it'll target your bum muscles. Push off your heel and bring your leg back into the upright starting position.
Repeat for 12 reps before swapping to the other leg.

Hint: If you have ankle weights, use these. The extra weight will help to really tone your glutes.
Make it harder: When you're moving back up into your starting position, kick the leg you just sunk down on, across your body, then lunge down on it again. This means the move is more continual, rather than lunging down, standing up and then pausing.

MOVE 2: The simple squat
The squat is the ultimate bum-building move, but if you don't master the right way to do it, you won't be targeting your glutes and you'll get annoyed when you don't see any progress. The right way to squat is by pushing the weight through your ankles – NOT through the toes – sinking down as low as you can onto them before pushing up and squeezing in your bum cheeks as you finish. Make sure your knees don't go further forward the front line of your toes, and don't bend over – you want to keep you back straight. Do 12-15 reps for 3 sets.

Hint: Practise it first without weights. When you're sure you're doing it right (you should feel it pull through your low bum muscles), then add one a bit more weight – and so on.

Make it harder: Turn your squat into a jumping squat, and believe me – you'll feel the burn. Jump up and squat straight down, then push up again and go back down into the squat. Repeat 10-12 times.

How do you feel about outdoor workouts? Do you have any squat questions? Let me know, I'm here to help x

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