Get fit for summer with Sally: Week 9
WE'RE eight weeks in to the Kick the Kilos and if you've been following Sally Fitzgibbon's exercise regime you'll surely be feeling pretty good by now.
This week the workout use new fun exercises including the spiderwoman, the push-up touch and the bounce twice to drop squat.
Do this exercise for 50 seconds. Begin in a high plank position with a slight bend at the elbows. Bring one knee forward to meet the outside of the elbow. Shift your weight forward and place your foot as close as you can to your hand. Engage your core to maintain a straight spine and a low hover off the ground. Repeat on the other side while you continue to crawl in a forward motion.
Burpee plus push-up
Do 10 reps:
Begin in a crouched position with your hands out in front. Jump your feet back to a high plank position. Slowly lower into a push-up and back up. Jump feet back in, drive through your heels to jump up as high as you can, landing softly with knees slightly bent. Repeat.
Hold the plank for 45 seconds:
Start with your knees, elbows and forearms on the ground. Elbows stay under shoulders. Draw your belly button to your spine, exhale to lift your knees off the ground, creating a straight line from head to toe. Relax your shoulder blades down your back. Eyeline in front of your fingertips to ensure a neutral spine.
Do 20 reps:
Start in a standing position. Stepping forward bring one knee up towards your chest, motion your opposite arm to leg as you would if you were running. Repeat in a skipping/running motion.
Do 20 reps: Start with your feet at hip-width apart and lower into a squat keeping your back straight and chest up. Your knees should be tracking over your toes as you squat. Power through the heels as you jump up and extend the legs. Aim to land softly on your toes and lower back to your heels. If you have any knee pain, remove the jump component and just stand up.
Do 40 reps:
Start lying on back, legs and knees bent with feet flat on floor. Hands on head, squeeze core to lift head and shoulder blades up off floor, bring your opposite knee to elbow. Repeat on the other side. That completes one rep. Remember to breathe.
FULL BODY Push-Up Touch
PUSH-UP TOUCH: 15s/30s/45s/60s/45s/30s/15s
Start in a high plank position. Keep hips, spine and neck in line with each other. Bring chest to ground for push-up. At the top of the rep, lean weight on to one hand and reach other hand to reach out to touch the floor in front.
Bounce twice drop squat
BOUNCE TWICE TO DROP SQUAT: 15s/30s/45s/60s/45s/30s/15s
Start with feet shoulder-width apart and come down into a squat. Drive up out of bottom of squat into a jump. Land with feet together and bounce twice in the middle then jump back out to feet wide and back down into squat.
Reverse Crunches SKIPPING: 15s/30s/45s/60s/45s/30s/15s
REVERSE CRUNCHES 15s/30s/45s/60s/45s/ 30s/15
Lie with your back flat on the floor with your knees bent and feet anchored. Place your arms by your side. Draw your belly button to spine, engage your abs and bring your legs up to roll your body in a backward motion slowly peeling your lower back off the ground. Hold for a few seconds and slowly resist back down.