Core & Balance Workout

Core & Balance Workout

15-Minute Core & Balance Workout

This quick little workout is designed to help improve your balance by targeting the lower body and core muscles with both dynamic and static balance exercises.

A great addition to do after one of my HIIT, or cardio workouts.

TOOLS NEEDED

None

THE WORKOUT

1. Balancing lunges
2. Other leg
3. 1 legged walk outs to wide mountain climber + twist
4. Other leg
5. Reverse lunge to knee up
6. Other leg
7. Log roll planks
8. Single leg bridge with march
9. Other leg
10. Double leg bridge
11. Single leg bridge
12. Other leg
13. Side plank with hip drop
14. Other side

1 x 40sec

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Better Posture Exercises

Better Posture Exercises

35-Minute Better Posture Workout

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back?

This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

TOOLS NEEDED

A pair of light dumbbells

Doorframe for one of the stretch/mobility drills

THE WORKOUT

1. Reverse flys
2. High plank with protract/retract
2 x 40sec

3. V squat
4. Reverse bridges
2 x 40sec

5. Y raises (prone)
6. Bridges
2 x 40sec

7. Cobra lat pulldowns
8. Plank
2 x 40sec

9. Side plank with reverse fly
10. Other side/arm
2 x 40sec
— Stretch & mobility drills

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Ab HIIT for Home for Women

Ab HIIT for Home for Women

AB HIIT FOR HOME FOR WOMEN

This ab HIIT workout will train the core, while also burning a ton of calories.

The perfect workout for home!

 

TOOLS NEEDED:

I recommend these foam wedges for our mountain climber and high planks drills.
 

THE WORKOUT

1. Jumping jacks
2. Tap with leg sweep mountain climber
3 x 30sec

2. Squat jumps
3. Plank with shoulder taps
3 x 30sec

4. Pop squats
5. Star crunch
3 x 30sec

6. Plank jacks
8. Bicycle crunches
3 x 30sec

 

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Ab Workout for Women

Ab Workout for Women

15-Minute Ab Workout for Home

Want to work the abs? Then you’ll love this 15-minute ab workout.

And for added burn add this workout with of my HIIT workouts 👊 Make sure you drop a comment under the video & let me know what you thought.

TOOLS NEEDED

None

THE WORKOUT

1. 3 legged dog
2. Butterfly crunches
3. Other leg – 3 legged dog
4. Bicycles
5. Side plank with oblique crunch
6. Other side
7. Scissor downs
3 x 30sec

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Ab Circuit for Home

Ab Circuit for Home

AB CIRCUIT – FOR ALL LEVELS

This little workout will get that core fired up! I use some of my favourite ab moves to hit every muscle in the core area. Try it after a cardio workout, or as a stand-alone quick little workout.

 

TOOLS NEEDED:

None
 

WORKOUT DEETS

  • 15-minutes
  • All levels
  • Best after a workout, or for your day off

 

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PJ ox

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Beginner Legs & Abs

Beginner Legs & Abs

45-Minute Beginner Legs & Abs Workout

A 45-minute beginner workout focussing on the legs and abs. This is also a great workout to do if you have knee pain, or sensitive knees. We do a really great series of moves targeting the glutes and outer hips – which can contribute to knee pain if weak.

 

TOOLS NEEDED

 A light pair of dumbbells

The Workout

1. Prone squats
2. Ab crunches
3 x 45sec

3. Sumo squat
4. Plank with alternating knee lifts
3 x 45sec

5. Alternating reverse lunges
6. Plank on hands with shoulder taps
3 x 45sec

7. 1-legged bridges
8. Side leg lifts
9. Clams
3 x 45sec & then same set/reps with other leg

 

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PJ ox

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