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5 Resistance Band Exercises For Better Posture

5 Resistance band exercises for better posture

Perfect Your Posture

Team fitness and HIIT. perfect your posture and combat slouching at a desk with these resistance band moves. Aim for 12 reps of each exercise (6 reps each side) and repeat 3 times. Pro Tip - Keep tension in the band and movements slow and controlled. Girls when you complete this workout check in using #fitnessandhiit

Resistance Band Seated Rows

Resistance Band Rows

Resistance Band Pull Apart

Resistance Band Pull Apart

Resistance Band Overhead Shoulder Rotations

Resistance Band External Arm Rotations

Resistance Band One Arm Row

Resistance Band Rows

 

Body Confident Fitness Program, Workout

6 Flat Stomach Exercises For Lower Abs

6 flat stomach exercises for lower abs

Flat Stomach Exercises - Target The Lower Abs

Target your lower abs with these flat stomach exercises. You can complete this workout in addition to an ab and core workout which targets the abs as a whole. The flat stomach workout can be completed on its own or at the end of an upper body workout. For best results aim to target your abs, obliques and core.

Complete the 20 minute workout by setting a 10 minute timer and completing all exercises until times up. Complete 2 rounds. Aim .for 10 reps of each exercise and 10 reps each side.

Mountain Climber

Mountain Climber

Begin in a push up position  with hands beneath shoulders and balancing on your toes.Engage your core. Your body should form a straight line between head, hips and feet. Bring your right knee in towards your chest. As you move your right leg back to your start position bring your left leg up towards your chest. Keep switching legs and build momentum to complete all reps.

Seated V Tucks

Seated V Tucks

Begin in a seated position and engage your core. Place hands by your sides on the ground or stretch your arms out in front of you. Lift your legs to a 45 degree angle. Hold and stretch your legs straight in front of you, then return to the 45 degree position to complete one rep. Keep straightening and bending your legs until reps are compete. It's important to keep your core engaged throughout the exercise.

Bird Dog

Bird Dog

Start on your hands and knees with hands and shoulders aligned and knees and hips aligned. Contract your abs. Stretch out your right arm and left leg, keeping both straight. Keep your neck and spine aligned. Bring both the outstretched arm and leg in towards your chest. Extend back out and repeat.

Scissor Kick

Scissor Kick

Begin in a lay down position with your core engaged and arms by your sides. Lift both feet slightly from the ground. Raise your right leg up. As you lower your right leg back down to complete one rep, bring your left leg up. Continue to switch sides.

Straight Leg Raise

Straight leg Raise

Start by laying on the floor with your hands by your sides and your legs straight. Engage your core. Lift both your legs up into the air. Pause and lower your legs back down, keeping your feet raised from the floor.

Deadbug

Deadbug

Begin by laying on a mat or the floor with arms and legs  in the air, with your legs bent to a 90 degree angle. Lower the opposite arm and leg and stretch out, keeping your core engaged. Return to your start position and repeat for the other side.

6 Medicine Ball Exercises For A Full Body Workout

6 medicine ball exercises for a full body workout

Best Medicine Ball Exercises

The best medicine ball exercises for a full body workout. Medicine ball jackknife to build muscle and other medicine ball exercises for abs, core and total body.

Aim to complete 12 reps x 3 Sets

Equipment Required: Medicine Ball

Medicine Ball Squat and Reach

medicine ball squat and reach

Begin in a standing upright position with feet wider than hip width apart with a medicine ball in front of you. Engage your muscles and pushing your hips back lower yourself into a squat with the medicine ball at chest level. As you return to your start position raise your arms up straight over your head. Repeat for the required number of reps.

Medicine Ball Forward Lunge with Rotation

medicine ball forward lunge with rotation

Start in an upright position with feet shoulder width apart. Step forward into a lunge position. Keep knees aligned to feet and your back straight. Rotate to the side and return to your start position. Repeat for the other side.

Medicine Ball Plank Rollout

medicine ball rollout

Begin in a high plank with shoulders, hips and feet aligned and a medicine ball in front of you.  Keeping your core engaged roll a medicine ball between your left and right hands.

Medicine Ball Pushups

medicine ball pushups

Begin in a high plank with shoulders, hips and feet aligned. Keeping your core engaged and your left hand balanced on a medicine ball, complete a pushup. Roll the medicine ball to your right hand and repeat for the other side.

Medicine Ball Jackknife

medicine ball jackknife

Begin by laying on the floor or a mat with your arms and legs outstretched. Holding a medicine ball with both hands and your core engaged bring both arms and legs towards the centre. Pause and return to your start position

Medicine Ball Mountain Climber

medicine ball mountain climber

Begin by forming a high plank and holding a medicine ball with both hands. Engage your core and bring your right knee in towards your chest. As you return to your start position bring your left knee in towards your chest. Build momentum and keep switching between legs until all reps are complete.


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20 Minute Killer Arm Workout To Burn Fat

20 minute killer arm workout to burn fat

At Home Arm Workout

The arm workout you can do at home to burn arm fat. All you need is a pair of dumbbells. You can also substitute the dumbbells for two large water bottles! 

Set a 5 Minute Timer for each circuit. Complete each circuit twice for a 20 minute workout

Aim to complete 12  reps of each exercise

Equipment Required: Dumbbells - 3-8kg

Circuit 1 x 2

Bent Over Row

Bent Over Row

Hold a dumbbell in one hand and rest the other hand on a bench. Engage your core and bend forward at the hips. Pull the dumbbell in towards the side of your torso and slowly lower it back to your start position. complete all reps and repeat for the other side.

Hammer Curl

Hammer Curls

Begin standing in an upright position with your core engaged, holding a dumbbell in each hand with your palms facing towards you. Raise the dumbbell up, bending at the elbows util you almost reach your shoulders, pause and slowly return to your start position.

Triceps Kickbacks

Triceps Kickback

Begin by holding a dumbbell in each hand. Bend your knees and lean forwards. Align your triceps to your back and hinge the elbows. Push the dumbbell back to straighten the arms
Return to your start position.

Circuit 2 x 2

Overhead Triceps Extension

Overhead Triceps Extension

Begin standing in an upright position with feet shoulder width apart and holding a dumbbell. Bring the dumbbell overhead and extend your arms upwards above your head. Lower the weight behind you bending at the elbows as far as you can. Pause and return to your start position.

Bent Over Flyes

Bent Over Flyes

Holding a dumbbell in each hand start in a standing position. Bend forwards at your waist with your palms facing towards you. With a slight bend in your elbows raise the dumbbells up to shoulder height, pause and return to your start position.

Pushups

Push up

Begin in a high plank with your hands directly under your shoulders and resting on your toes. Engage your core. Your body should form a straight line between head, hips and feet
Push down through your chest, bending your elbows at the same time and pushing back up through arms, shoulders and chest.


Ready to take it to the Next Level? Burn Fat & Tone Your Body with the Body Confident Fitness Program 

5 Best Glute Exercises

5 best glute exercises

Best Glute Exercises

The 5 best glute exercises you can complete at home, at the hotel or anywhere! All you need is your own bodyweight and a pair of dumbbells. You can also substitute the dumbbells for two large water bottles!

Aim to complete 10 reps each & each side - 3 Sets

Equipment Required: Dumbbells - 3-8kg

Bulgarian Split Squat

best glute exercises

Begin in a forward lunge and elevate your left foot onto a bench.
Keep your back straight and core engaged. Lower yourself down until your front thigh is at a 90 degree angle, keeping your knees aligned to feet. Push back up through your front heel.

Lateral Lunge

best glute exercises

Start in an upright position with feet shoulder width apart. Step sideways to the left shifting your bodyweight. Squat to a 90 degree angle and return to your start position. Complete all reps for the left side then repeat for the right.

Curtsy Lunge

best glute exercises

Begin in an upright position, feet shoulder width apart and core engaged. Step your right leg behind you to your left to cross your thighs and bend knees at the same time. Return to your start position and repeat.
Complete all reps for one side before switching over.

Elevated Glute Bridge

best glute exercises

Start by laying on the floor with your arms by your sides and knees bent. Lift your hips to form a straight line. Shoulders, hips and knees should be aligned. Pause and engage the glute muscles and abs muscles at the same time. Repeat the required number of reps.

Squat Jump

best glute exercises

Begin by standing in an upright position with your hands clasped in front of you and feet hip width apart with toes pointing outwards. Engage your glute muscles and lower yourself down as though you are sitting down, bending your knees and keeping your thighs parallel to the ground. Hold and jump up before returning to a squat position.


Ready to take it to the Next Level? Burn Fat & Tone Your Body with the Body Confident Fitness Program today.

20 Minute Leg Workout At Home

20 minute leg workout at home

The Leg Workout You Can Do Anywhere.

Try this 20 minute leg workout you can complete at home or anywhere and work your major leg muscles. You'll complete the main lower body exercises including squats, lunges and deadlifts. All you need is a set of dumbbells! Aim for 12-15 reps of each exercise and 3 sets to tone thighs and legs.

Goblet Squat to Calf Raise

Begin in a standing position whilst holding a dumbbell at chest height, keeping your elbows close by your sides. Push your hips back and squat down until your thighs are parallel to the floor. Pause and return to your start position. 

Forward Lunge

Begin in a standing position with your feet hip width apart and core engaged. Step forward with your right foot landing on your heel first. Lower yourself until your right leg is parallel to the ground. Bend your left leg at the same time. Keep your front knee aligned with your toes. Push through your right heel to go back to your starting position.

Romanian Deadlift

Begin in a standing position with a dumbbell in each hand. With your knees slightly bent, push back and lower yourself down, hinging at the hips. Pause and tense the hamstrings and return to your start position.

Lateral Lunge

Begin in a standing position.Step to your left side shifting your bodyweight and squat down until your thigh is parallel with the floor. Drive back through your left leg to your start position.