This is the perfect workout for when you are high on energy, low on time, and want to feel a good booty and core burn!

Equipment: Yoga/Pilates mat, a pair of 10kg dumbbells, and a phone timer.

Duration: 45 minutes

WARM UP & ACTIVATION

  • 5 minutes walking on treadmill

  • 20 double step banded crab walks

  • 10 banded squats - staying within range of activation (keeping knees slightly bent at the top)

Step 1: Put on your favourite playlist.

Step 2: Set up your phone with the timer app open and use this to time your workout.

Step 3: Let’s get moving!

Each exercise is 50 seconds on, 10 seconds off.

Repeat each round 3 times before moving onto the next.

ROUND 1

  • Dumbbell goblet squats (holding one 10kg dumbbell)

  • Dumbbell squat pulses (holding one 10kg dumbbell)

  • Single leg glute bridge (left)

  • Single leg glute bridge (right)

ROUND 2

  • Weighted reverse lunge - left (holding one 10kg dumbbell)

  • Weighted reverse lunge - right (holding one 10kg dumbbell)

  • Dumbbell RDLs

  • Pilates toe taps

ROUND 3

  • Weighted curtsy lunge - left (holding one 10kg dumbbell)

  • Weighted curtsy lunge - right (holding one 10kg dumbbell)

  • Rainbow kicks (left)

  • Rainbow kicks (right)