It’s Week Two of the HerFamily.ie 30 Day Bikini Body Blitz with resident fitness guru Gillian Hynes.
You’re 7 days in. WELL DONE PEOPLE!
If you’ve been following the programme so far, you should be starting to see some results so now it’s time to up the ante…
As well as doing the following workout daily, aim to do a 30 minute walk each day to give your bikini program a further push. If you feel fit enough, alternate one minute of walking with one minute of jogging to torch some extra calories and get your blood pumping.
Remember, you can join us at any stage so if you’re just starting, read the rules, fill your cupboards with healthy food and kick off with the Week One video here.
The workout
Do one set of each exercise in the sequence, then repeat for your prescribed number of rounds:
BEGINNERS: 30 seconds each station x 5 rounds
INTERMEDIATE: 45 seconds at each station x 6 – 7 rounds
Rear lunge into high knee*: Targets upper leg and butt
Step 1: From standing, feet apart.
Step 2: Take a good stride back, sinking the rear knee to an inch above the floor
Step 3: Press to bring the leg back up, driving into a front high knee raise
Step 4: Seamlessly drop back into the rear lunge and continue
*Beginners, 30 seconds on each side, Intermediate 45 seconds on each side
Single leg hip extension hold* – Targets upper leg & butt
Step 1: Lying on your back, arms by your sides, press your hips high from the mat bringing a straight line through the shoulders, knees and hips
Step 2: Extend one leg, keeping the knees level
Step 3: Hold and repeat on the other side
*Beginners, 30 seconds on each side, Intermediate 45 seconds on each side
Side leg lift* – Targets side legs & abs
Step 1: Lying on your side, lower leg slightly bent, hand of upper arm on the mat if extra balance required
Step 2: Tighten your tummy, and hover the upper leg in line with the hip
Step 3: Slowly and with control, lift the leg and then lower back to the hover point
*Beginners, 30 seconds on each side, Intermediate 45 seconds on each side
Bent over row – Targets mid back
Step 1: From standing, holding dumbbells.
Step 2: Fold forward, keeping your back flat and slightly bending the knees, arms long
Step 3: Keeping the arms close to the torso, draw the elbows up, squeezing the shoulders blades together and ‘down’
Step 4: Slowly lower the weights back to the start position
Russian twist – Targets obliques
Step 1: From seated, holding dumbbell
Step 2: Tighten the tummy, and tilt back from the hips, keeping your back flat
Step 3: Twist to one side, return to centre and twist to the other side
Weighted ab crunch – Targets abdominals
Step 1: Lying on your back, head and upper shoulders hovering, arms directly over the shoulders and holding dumbbell
Step 2: Tighten your tummy and crunch forward, keeping the arms straight as you move
Step 3: Slowly lower back to the start position
Hang in there with us, this exercise and healthy eating lark is tough. If you need a refresher or just some motivation, don’t forget to read one of our pieces, we’re all in this with you:
The HerFamily.ie 30 Day Bikini Body Blitz
The healthy eating commandments
The nutrition explained by Gillian Hynes
Remember the best story submitted after the 30 days will WIN a prize of five personal training sessions at Body Project for the best success story and we’re throwing in a voucher for €200 worth of skin rejuvenation at Malahide Laser and Skincare, so make sure to make a note, send us your stories and even take pictures of your progress or the finished NEW YOU to: editorial@HerFamily.ie.
#HerFamBodyProject
