1. Jumping lunges
Do 2 sets x 10 reps.
Works your- quads, glutes, abs + calves
Jesinta's tip
Make sure your knees are bent at a 90-degree angle, keep your core muscle on throughout the exercise to stabilise your body and land soft!
2.Mountain climbers with a twist
Do 2 x 50 reps.
Works your- obliques + shoulder strength
Jesinta's tip
Make sure your shoulders are directly over your wrists, switch on your core and don’t let your butt rise up during the exercise – even if it wants to!
3. Mountain climbers
Do 2 sets x 30 reps.
Works for- core strength, shoulder strength + cardio
Jesinta's tip
Much like your new favourite Mountain Climbers with a Twist, make sure your shoulders are directly over your wrists, keep that core on and don’t let your butt rise up during the exercise.
4. Plank ups
Do 2 sets x 10 reps.
Works your- shoulder strength, core + stability
Jesinta's tip
Maintain that perfect plank position keeping shoulders over wrists, butt down and core switched on. Try not to sway from side to side when planking up.
5. Russian twists
Do 2 sets x 10 reps on each side using a 3-6 kg medicine ball.
Works for- abs, obliques + stability
Jesinta's tip
Keep your arms and back straight and pull your belly button deeply towards your spine to protect your back. To modify, you can keep your feet on the floor.
6. Side plank + thread the needle
Do 2 sets x 10 reps on each side.
Works your- obliques, abs, shoulders + stability
Jesinta's tip
Keep your shoulder and upper arm in a straight line and make sure you're lifting out of your shoulder, not sinking in. Always remember to engage your core by pulling your belly button towards your spine.
7. The perfect squat
Do 2 sets x 10 reps.
Works your- everything!
Jesinta's tip
Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Drive your hips back when squatting down, stick your butt out but keep head and chest upright and looking straight ahead. Drive the movement back up through your heels and as always, switch that core on!
8. Bridges on a medicine ball
Do 2 sets x 10 reps. For: glutes + stability
Jesinta's tip
Push your heels down through the medicine ball and raise your hips up to a bridge position squeezing your butt. Only go as far as you can whilst still maintaining control. Balance your weight between your feet, shoulder blades and arms to avoid any pressure on your neck or head.
9. Jump squats
Do 2 sets x 10 reps.
Works your- quads, glutes, core + cardio
Jesinta's tip
Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Drive your hips back when squatting down and stick your butt out but keep head and chest upright. Drive the movement back up from your heels into an explosive jump. As always, switch on that core!
10. Step jumps
Do 2 sets x 10 reps.
Works your- quads + calves
Jesinta's tip
Think about jumping up (not out) and make sure you land with your feet flat on the step. Try and land softly to minimise any impact on your knees.
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