We can hardly believe it ourselves, but suddenly we’re three weeks into the HerFamily.ie 30 Day Bikini Body Blitz with Body Project fitness guru Gillian Hynes.
The HerFamily team have been following the programme to the letter, and we’re already feeling lighter and looser-of-trouser after only 14 days.
This week we’ll be kicking our efforts up a notch and doing the workout daily with no breaks. Who’s with us?
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
Low pulsing Split squat – targets upper legs*
Step 1: Start from standing, feet at hip distance
Step 2: Stride one leg forward and lower to hover the rear knee just above the floor
Step 3: Lift and lower in a pulsing motion
Step 4: Switch legs to repeat on the other side
*Beginners – 15 seconds each side
*Intermediate – 20 seconds on each side
Raised single leg split squat – targets upper legs*
Step 1: Step one foot onto a raised platform
Step 2: Slowly lower the rear knee to just above the floor, keeping front heel planted
Step 3: Press through the front heel to return to the
Step 4: Repeat on same side
*Beginners – 15 seconds each side
*Intermediate – 20 seconds on each side
Jumping lunge – targets butt and legs
Step 1: From standing, stride one leg forward into high lunge position
Step 2: Drop downwards and spring from the mat, switching legs mid air
Step 3: Land and lower to spring again
Single leg hip extension – targets butt and legs*
Step 1: Lying on your back, legs close together, knees bent
Step 2: Press to lift the hips from the mat
Step 3: Lift one foot from the mat, keeping knees level
Step 4: Hold
*Beginners – 15 seconds each side
*Intermediate – 20 seconds on each side
Chest press – targets chest
Step 1: Lying on your back, holding dumbbells, elbows straight out from the shoulders
Step 2: Press the weights together directly above the chest
Step 3: Slowly lower the weights back to the start position
Tricep kickback into press – targets triceps and shoulders
Step 1: From standing, holding dumbbells, tilt forward from the hips, arms at 90 degrees
Walking plank* – targets core and upper body
Step 1: Lying on your front, elbows below shoulders, toes curled under
Step 2: Press into low plank
Step 3: Walk onto one hand and then the other rising to high plank
Step 4: Return to one forearm then the other to return to low plank
Watchpoint! If the walking plank is too difficult, stay in low plank instead
Side plank – targets obliques*
Step 1: Lying on your side, elbow below shoulder, legs one on top of the other, abs tightened
Step 2: Press into the forearm and feet to lift the hips off of the mat
Step 3: Hold
Watchpoint! If the full plank is too difficult, modify it by bending your legs to 45 degrees at the knee (keeping heels in line with tailbone)
*Beginners – 15 seconds each side
*Intermediate – 20 seconds on each side
