LEGS / CORE
- 1. Calf Squat
- Holding 10kg Dumbell
- Heels on 4kg each
- 15 x 3 sets
- 2. Side Lunge
- 6kg each arm
- Wide stance
- 3 x 20: 10 each side, 1 left 1 right
- 3. Step Side Squat
- 10kg Dumbell
- One leg on step, other on floor
- 3 sets x 20: 10 each side, 10 left then 10 right
- 4. Step Lunge Knee Up
- Start with foot on step, other on floor
- Back Lunge floor foot, straight up into knee raise
- 3 sets x 20: 10 each side, 10 left then 10 right
- 5. Ab Crunches Arm Stretch
- Feet around pole
- Tap ankles both sides, back into full length arm stretch
- 15 x 3 sets
- 6. Ab Crunches Leg Raise
- Hands around pole
- Legs fast up, slow down
- 15 x 3 sets