Tuesday, 21 January 2014

Cheeky bum




Follow this quick 12 minute workout for a beach bum in no time! 

Swing - with both feet pointing forward, in a wide stance, swing a kettlebell from in between your legs up to chest height. Get momentum from your hips swinging and squeeze your bum cheeks together when your arms are up. Do 20 times


Squat - with a barbell on your upper back (with a weight that won't ruin your form) holding with both hands, sqaut down until thighs are in line with the floor. Return up and repeat to complete 12 squats


Bridge - Lying on your back bend you knees with feet flat on the floor. Place a barbell on your hips, keeping shoulders in touch with floor. Tighten your glutes and lift your hips to a full extension, driving heels through the floor. Hold for 3 seconds, return and repeat 12 times


Complete 3 sets of circuit in total 

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