It’s Week Four of the HerFamily.ie 30 Day Bikini Body Blitz with resident fitness guru Gillian Hynes. We’re almost there and we know SO many of you are still with us, so WELL DONE PEOPLE!
As well as doing the following workout daily, aim to do a 30 minute walk each day. If you feel fit enough, alternate one minute of walking with one minute of jogging to torch some extra calories.
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. For advice, tips and updates, keep in touch on Twitter #HerFamBodyProject.
BEGINNERS: 6 rounds, 20 seconds at each station
INTERMEDIATE: 7 rounds, 30 seconds at each station
Sumo squat into lateral raise – targets legs and shoulders
Step 1: From standing, step feet wide, heels slightly in, toes slightly out. Arms to centre holding dumbbells.
Step 2: Lower the hips to parallel with the knees, making sure knees are over the feet at the bottom of the position
Step 3: Rise up, simultaneously raising arms to bring the hands to parallel with the shoulders
Step 4: Lower arms back to the start position
Jumping lunge – targets legs
Step 1: From standing, feet at hip distance, take a stride forward
Step 2: Lower the rear knee to just above the ground, then push away to jump from the floor
Step 3: Switch legs mid air, then lower to the ground again and repeat
Wall sit – targets legs
Step 1: Leaning upper back into the wall
Step 2: Slowly lower down, aiming for a 90 degree angle at the knee
Step 3: Hold
Standing row – targets middle back
Step 1: From standing, feet at hip distance, arms by your sides holding dumbbells
Step 2: Bring lower arm into parallel with the floor, palms facing up and elbows at 90 degrees
Step 3: Row the weight forward and back squeezing your shoulder blades together, and keeping the lower arm in parallel to the floor throughout
Tricep dips – Targets rear upper arm
Step 1: From seated, hands by the hips gripping the seat
Step 2: Lift the hips away from the seat and hover
Step 3: Bend the arms, bringing elbows out behind you and lower the hips toward the ground
Step 4: Press back up to the hover position
Mountain climbers – Targets core
Step 1: From high plank position, abs tight
Step 2: Draw one knee towards the navel
Step 3: Switch legs continuously
Double leg extension – Targets core
Step 1: Lying on back on the mat, legs in table top position, hands behind the head
Step 2: Tighten the abs, then curl the upper body forward to hover the head and upper shoulders above the floor
Step 3: Extend both legs, holding them as low as you can while keeping your lower back in contact with the mat
Step 4: Hold
