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TOTAL TONER

TOTAL TONER

TOTAL TONER IS THE FIFTH IN A SERIES OF VIDEOS FROM PIA MUEHLENBECK USING SLINKII RESISTANCE BANDS IN THE WORKOUT.

 

EQUIPMENT:

SLINKII Resistance Bands are ideal for working out at home or on the move. This travel-ready pack allows you to take them anywhere and train anytime. The various strengths make the bands ideal for both males and females serious about fat-loss, body sculpting and strength building. 

A lot of these exercises are floor based, so a yoga mat is an ideal accompaniment to this work out, but not essential. Grab your SLINKII workout playlist for FREE on Spotify and crank it up to the max. This work out is intense, but you'll feel results right away. 

 

CLICK HERE TO SHOP RESISTANCE BANDS

CLICK HERE TO SHOP YOGA MATS

 

THE WORKOUT

For the ultimate workout, I tend to go for 15 repetitions of each exercise, 2 to 3 times. Yes, it's gonna burn. Pia x

 

SIDE PLANK PULSES

Target muscles: Glute medius, glute minimus and external obliques

Tip: Keep the working leg under tension for a more intense burn

 

PUSH UP AND KNEE TO ELBOW

Target muscles: Pec major (chest), triceps, glute medius, external obliques

This is a great full body movement that works the upper, middle and lower body, as well as stability and balance.

 

V SIT AND LEG PULSE

Target muscles: Abdominal muscle group, glute maximus, glute medius and adductors

Tip: Maintain good posture (no rounded shoulders). For a greater burn, don't let the legs come in closer than the hip line.

 

LYING HIP ABDUCTIONS

Target muscles: Glute muscles

Tip: Try a nice 2:2 pace to target both the glutes and adductors. Ensure the hips stay on top of each other and don't roll back.

 

HIGH V REACH THROUGHS

Target muscles: Abdominal muscles

Tip: Reach as far forward as you can - try touching your hands to the floor.

 

PRONE SINGLE LEG EXTENSION

Target muscles: Glutes and hamstrings

Tip: Keep hips on the floor. Lift from the heel of your feet.

 

LYING ADDUCTOR PULSES

Target muscles: Adductors

Tip: Ensure hips are stacked on top of one another. Lead with heel of foot and stick to a 2:2 pace for a deeper burn.

 

RESISTED BICYCLE

Target muscles: Abdominal muscles and quadriceps

Tip: Aamazing for core strength, control and mobility. Try and get your elbow to touch your knee.

 

HIGH V CRUNCHES

Target muscles: Abdominal muscles

Tip: To avoid your hip flexors taking over, think of drawing your belly button down into the floor and flattening out your lower abdominals

 

RESISTED STAR JUMPS

Target muscles: Abductors

Tip: Try to keep an even pace on the jumps to maintain tension and muscle control

 

BURPEES

Target muscles: Full body

Tip: Engage all muscle groups for this explosive movement. Perfect for keeping your heart rate elevated. For a harder progression, jump the legs out wider than the hands against the SLINKII bands. Your glutes will have to engage to stabilise before the jump.

Workouts provided and endorsed by Personal Trainer Ash Besse

 

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