Get ready for the new season with our Kick the Kilos campaign. Surfer Sally Fitzgibbons will lead you through a challenging workout that'll get the muscles working.
Side plank with arm rotation
Lying on mat, roll onto side. Place forearm down on floor and place top foot in front to stagger feet. Push hips up to come into a side plank. Squeeze your whole body as you reach your top arm underneath your body. Keep your hips level and bring your arm back to reach up.
TIME: HOLD 40 SECONDS
Place the palms of your hands on the edge of the bench. Position your body so your hips are in line with your shoulders and your legs are out straight, diagonally to your body. Slowly lower your body, hinge at the elbows, hover just above the ground. Pinch your shoulder blades together and squeeze your elbows in toward each other as you exhale to push back up.
Start with knees bent, standing in front of box or bench, step up to test height before you jump. Explosive power as you jump up. Propel arms up to help drive up. Land with full feet on box and soft knees. Stand up to finish the movement then step back down. Step up and down or jump up and step down if needed.
4-POINT TO 2-POINT EXTENSIONS: 15s /30s/45s/60s/45s/30s/15s
Start on all fours in a kneeling position with palms flat on floor underneath shoulders. Lift one knee and opposite arm to come out straight. Squeeze glutes and core at top of rep and control back in to centre.
TIME: HOLD 30 SECONDS
Start with hands on floor, strong straight arms. Lean all weight onto arms and slowly come up onto toes. Keep weight leaning forward and as high up on toes as you can. Engage core and squeeze glutes to hold this position.
TIME: HOLD 45 SECONDS
Lying face down, bring hands either side of chest muscles. Push through hands to lift chest off floor. Squeeze glutes to protect lower back. Try to fully extend arms as you push up but just go as far as you feel comfortable. Lift chin to ceiling to feel a greater stretch.
SUMO SQUAT HOLD: 15s/30s/45s/60s/45s/30s/15s
Start standing with your feet slightly wider than your hips and your feet facing slightly outward. Engage your core as you squat down to get your butt as close to the ground as possible. Place your elbows on the inside of your knees and push your legs out gently. Hold.
Single leg deadlift
Stand with feet shoulder-width apart. As you hinge forward at hips allow one leg to lift backwards. Bend the knee of the leg that stays on the floor, come down to chest parallel to the ground or until you touch the floor. Squeeze glutes and hamstrings to stand back up again.
Start with feet shoulder-width apart, chest proud and core tight. Step forwards or backwards with one leg until both legs are at a 90-degree angle. Drive through front foot to squeeze leg back to starting standing position.