Hands up if you missed your workout today? You had the best intentions, I know. You packed your gym gear, told yourself today’s the day, but in the blink of an eye it all got away from you and before you knew it, another missed opportunity.
Too often it seems we’ve over-committed in one way or another, putting less and less emphasis on our own physical health and wellbeing over work, social media and friends.
Now, I'm not saying shut yourself off and workout till your drop, but I’ve enlisted the assistance of KX Group Founder & CEO Aaron Smith to devise an effective full body KX Dynamic Body-Weight Blitz to HELP YOU GET THERE and have you PUMPED UP, ready to tackle whatever the day throws your way! You can do it, Fittie.
KX Dynamic Body Weight Blitz Workout
The warm up:
5 Minutes of functional movement to elevate our heart rate and get your body moving
1 minute per exercise, 15 seconds rest between exercises. 3 rounds to complete the workout.
Bridge for your Butt | Boat Pose | Swimming | High Plank-Low Plank |Knee Drive
LET'S GET TO IT
Set your timer or use a watch to time for 60 seconds. Spend 60 seconds on each exercise from the workout, taking a 15 second rest between each exercises. Completing one exercise after the other down the list counts as one round. Complete the list of exercises three times to complete the your workout.
Every session should start with a quick all body simple yet effective warm-up.
Start with group of controlled functional movements for 5 minutes. Spend 60 seconds on each of the below:
1. Running on the spot
2. Abdominal Crunches
3. Pilates 100’s
5. Extensor Planks
With our heart rate elevated, joints lubricated, and mind switched on, we’re ready to GO!
Bridge for your Butt
Lie on your back with your knees bent 45 degrees, feet hip width apart and your feet and palms flat on the floor. Draw your belly button down into your spine and draw up through your pelvic floor to activate your deep abdominals.
1. With your hips lifting up first, push down through your heals and continue to roll up your spine, one vertebrae at a time until your body forms a straight line between your shoulders and your knees.
2. Hold at the top of the movement for 1-2 secs whilst squeezing your butt cheeks together.
3. Then slowly roll down your spine starting with your upper back first, and articulate one vertebrae at a time.
To add KX intensity : grab a set of Dumbbells and add in a chest press as you lift up to target the upper body, or add a Pilates circle or toning ball in between the knees and squeeze the knees together when you raise the hips to work those inner thighs. Also, remember to stretch your hamstrings and glutes after the session.
Lie flat on your back with your arms and legs stretched long. Engage your abdominals, chest and legs.
1. From your stationary position, simultaneously lift and draw your arms, chest and towards each other coming to rest on your sit bones with your torso and quadriceps creating a V shape, and your knees at 90 degrees
2. Hold at the move of the movement for 1-2 secs whilst your squeeze your abs on tight
3. Lie back down flat
To add KX intensity : turn your boat pose into a Teaser. At the top of your repetition, activate your quadriceps and lock your knees on tight to straighten your legs entirely.
Lie on your stomach with your legs and arms long and your arms reaching overhead. Palms facing down on the mat.
1. Engage your abdominals by lifting your belly button up off the mat to support your spine and activate your core.
2. Reaching forward, extend and raise one leg and at the same time raise the opposite arm. Your head will naturally lift up with the spinal extension. Squeeze your glute on the activated side. Hold for 2-3 secs.
3. Slowly lower down and then alternate sides.
To add KX intensity : add light dumbbells to the hands and hold for longer periods at the top. You can also do small circles with the arms / legs at the top to isolate more into the glutes and shoulders.
High Plank-Low Plank
Start in a traditional plank position with your shoulders over your hands, and legs long maintaining neutral spine.
1. From the high plank position, drop down on to your elbows, one arm at a time without tiling your hips from side to side.
2. From your low plank position, elevate back up onto your hands into a high plank.
3. Repeat, leading with a different arm each time.
To add KX intensity : add a push-up between each high plank-low plank variations to really burn your upper body and get your heart rate pumping!
Start in a full plank position. Focus on the positioning of your body, and start thinking about the connection you’re about to make between your arms and legs, engage your abdominal muscles as you position your neutral spine, stabilising your upper and lower body.
Without lifting your waist too much to the sky, rotate your hips inward and bring your knee across and under your torso towards your opposite elbow engaging your obliques with a tight squeeze.
Keeping your abdominals engaged, return your foot to the ground and resume a full plank position.
Repeat this movement with your alternate knee
To add KX intensity : turn this movement into a dynamic mountain climbing by adding some speed. Group your knee to elbow movements into quick bursts of 15 reps followed by 1 push-up for a total of 5 sets for that belly shredding cardio hit!
If you're not feeling pumped by now, get to a cardiologist pronto.
For more information on KX Pilates, Barre, Yoga, Cycle and Retreats visit kx.com.au