Goal for this month - continue being consistent with weight training sessions throughout the festive season
Drills + Pilates
Time - 15min
Hip Flexor Leg Lift
Strengthens the front of the thigh and hip flexor muscles
Repeat 10 times on each leg
Hip Flexor Leg Cross
Targets the hip flexors while also strengthening the torso muscles and improving hip stability
Repeat 10 times on each leg
Pilates Saw
It helps to mobilise the spine and encourages deep breathing
Repeat 10 times on each side
Pilates Roll Over
Opens the back line of the body, increases spinal mobility as well as upper body strength
Repeat 10 times
Main Phase
Time - 45min
Squat Thruster
A full-body workout that helps build strength, improve muscle endurance, and enhance overall fitness levels
3 sets 12 x 7kg dumbbells
2 min rest in between sets
High Row
Strengthens upper and middle back muscles to help maintain a healthy spine alignment
3 sets 12 x 10kg dumbbells
2 min rest in between sets
Single Leg Dumbbell Hip Thrust
Strengthens glute muscles while helping identify muscle imbalances between the left and right sides
3 sets 12 x 10kg dumbbells
2 min rest in between sets
Tricep Extension
Strengthens triceps and helps to stabilise shoulders and elbows
3 sets 12 x 4kg dumbbells
2 min rest in between sets
Curtsy Lunge
Challenges balance and stability as well as enhances functional movement and performance in day-to-day life
3 sets 12 x 10kg dumbbells
2 min rest in between sets
Cool Down
Time - 10min