Train at Home - Free Workout Guide
TOTAL TONER WITH PIA MUEHLENBECK USING SLINKII RESISTANCE BANDS IN THE WORKOUT.
EQUIPMENT:
CLICK HERE TO SHOP RESISTANCE BANDS
CLICK HERE TO SHOP YOGA MATS
THE WORKOUT
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