Home workouts - Bums and Tums!

We’ve created a half hour bums and tums workout that you can complete in the comfort of your own home, or out enjoying the sunshine in the garden and fresh air. This workout has been specifically created to tone your abdominals, quads, glutes and hamstrings. Ensure you warm up properly and don’t start this session until your body and mind is ready, as it’s a cracking workout. Make sure to prepare with the correct gym wear and choose high quality gym leggings for your workout. 

Warm Up: If you can, either on a treadmill, around your garden space, or down the road, go for a jog to warm them muscles up for this workout. Follow this by completing 5-10 minutes of aerobic stretches focussing on your hamstrings, quadriceps, calves and back, focussing on the lower back. Some of these can be taken from our blog on increasing flexibility but adapt these to make them aerobic rather than anaerobic.    

Now you’re warm, get ready to work out! We’re going to be working through 3 sets of 3 exercises and you won’t be resting during sets but will have a rest period of a minute between sets. Once the first set of 3 is done take a 2-minute rest and repeat again before completing our Not Just A Pretty Face Finisher!!

Set 1:

• 20x Lunges on each leg
• 1 Minute of plank
• 20x Squats

Set 2:

• 45 Seconds of sit ups
• 10x Burpees
• 45 Seconds of mountain climbers

Set 3:

• 15x Donkey kicks on each leg
• 15x Leg raises
• 15x Side Lunge on each leg

Finisher:

• 1 Minute of mountain climbers
• 30 Seconds of front plank
• 10x Burpees
• 30 second side plank on either side
• 10x Burpees
• 20x Jumping squats

Cool Down:

For your cool down start with a light jog for around 5 minutes. Following this sit down on your mat and enjoy some static stretches loosening off the muscles that’ve just worked. Begin with quad stretching and hold these for 30 seconds each leg before doing hamstring stretches, then calves, back and then move into stretching muscles across the whole body. This will lessen the stiffness within the muscles worked and decrease aches and pains.

Again, if you’re wondering what type of stretches to do, check out our blog on stretching and increasing flexibility and follow the simple instructions provided as these will help loosen off certain muscle groups. 

WELL DONE - Now go eat some cake!!!