AUTUMN CHALLENGE: WORKOUT 3

 Here's a special abs and bum workout to finish off the first week of your challenge. Happy training everyone!

 

For this 3rd workout, our coaches have come up with a 30-minute muscle strengthening programme that focuses on your glutes and abs. To do this workout, you will need a 2 kg Sand Disc (or 3 kg if you want). If you don't have the right equipment, just do the movements without it or use a cushion instead. For each exercise there's a gentler option and a more intense one. It's up to you to choose how hard you want to make it! Remember to drink plenty during the session and use a stopwatch so that you can time your workout.

 

Workout 3: programme

Here's the plan for this session:

  • Warm-up: 5 minutes

  • Main training session: 20 minutes approx. You're going to do 5 stations (exercises) lasting 45 seconds each, with 15 seconds of recovery between each one. Repeat the same circuit 3 times in total. Between each circuit (= block of work), do 1 minute of side shuffles (side step between two points that are at least three metres apart. When you reach each side, touch the ground).

  • Cool down: 5 minutes.

 

Happy training everyone!

 

WARM-UP

Here's a 5-minute warm-up that's perfect for getting your body ready for today's session. In this video there are two different difficulty options: follow Alice for the gentler version and Rémi to up the intensity. Enjoy your warm-up!

 

MAIN TRAINING SESSION

Exercise 1 / upper body strengthening: burpee + sand disc slam

  • Objectives: strengthening your chest, arms, shoulders, thighs, hamstrings and abdominals + developing your cardio.

  • Performing the exercise: stand upright with your feet hip width apart. Throw the sand disc onto the floor, then quickly jump into a plank position. Bring your feet back up next to your hands and, without stopping, jump up in the air with straight legs and your arms above your head.

  • Breathing: breathe out as you drop down to a plank position then breathe in as you come back up; breathe out as you jump and breathe in as you return to the starting position.

  • Safety tips: remember to tense your abs throughout the exercise. Don't arch your back.

  • Options: easy = step back into the plank one leg at a time; intense = jump back into the burpee with both legs at the same time. To get even more out of this exercise, add a press-up when you are in the plank position.

 

Exercise 2 / abdominal strengthening: obliques + passing the sand disc under your thighs

  • Objectives: building up your internal and external obliques.

  • Performing the exercise: sit on your bum, with your feet lifted off the floor, and stay balanced. Suck in your belly, keep your hips still, then open out your legs so that you can pass the disc between them.

  • Breathing: exhale when you pass the disc between your legs.

  • Safety tips: remember to tense your abs throughout the exercise.

  • Options: easy = do the exercise with your feet on the floor; intense = do the exercise with your feet lifted off the floor.

 

Exercise 3 / strengthening the right gluteus medius: leg raises with a sand disc

  • Objective: toning your glutes.

  • Performing the exercise: lie down on your side, with your knees bent and level with your hips. Rest your head on the arm that is on the ground. Place the disc on your knee then rotate your leg 45° towards the ceiling.

  • Breathing: exhale as you raise your leg.

  • Safety tips: keep your weight forward and don't lift your leg to more than 45°.

  • Options: easy = keep your leg bent while you lift it; intense = straighten your leg when you lift it.

 

Exercise 4 / strengthening the gluteus maximus + adductor: sand disc squeeze

  • Objectives: toning your glutes and adductors.

  • Performing the exercise: lie on the floor with your knees bent and your feet and knees hip width apart. Press your heels into the floor. Raise your hips so that your knees, hips and shoulders are in a straight diagonal line. Tense your stomach and bum in order to stabilise yourself. Place the disc between your knees and squeeze as hard as possible.

  • Breathing: exhale as you lift up.

  • Safety tips: tense your glutes.

  • Options: easy = squeeze the sand disc slowly; intense = increase the pace of your squeezes.

 

Exercise 5 / strengthening the left gluteus medius: leg raises with a sand disc

  • Objective: toning your glutes.

  • Performing the exercise: lie down on your side, with your knees bent and level with your hips. Rest your head on the arm that is on the ground. Place the disc on your knee then rotate your leg 45° towards the ceiling.

  • Breathing: exhale as you raise your leg.

  • Safety tips: keep your weight forward and don't lift your leg to more than 45°.

  • Options: easy = keep your leg bent while you lift it; intense = straighten your leg when you lift it.

 

COOL DOWN

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