AUTUMN CHALLENGE: WORKOUT 6

It's the home straight of our Domyos challenge! Bring the energy with this special new abs and bums workout.

 

If you don't have a 2 kg Sand Disc (or 3 kg if you want), do the same movements without any equipment 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 6: 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! Don't give up!

 

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 / lower body strengthening: wall ball with the Sand Disc

  • Objectives: strengthening your quads and glutes + developing your cardio.

  • Performing the exercise: stand with your feet shoulder width apart and your toes pointing slightly outwards, then push your bum back and bend your knees. When you stand back up, throw the sand disc above your head. As soon as you catch the disc, drop back down into a squat. To do a full squat, drop your bum to knee level then push down through your heels to stand yourself back up again.

  • Breathing: inhale as you squat, exhale as you stand up.

  • Safety instructions: keep your heels on the ground, and tense your muscles throughout the exercise.

  • Options: easy = do the exercise without throwing the sand disc; intense = increase the difficulty by throwing the Sand Disc towards the ceiling.

 

Exercise 2 / full body strengthening: superman

  • Objective: strengthening your entire body.

  • Performing the exercise: lie on your stomach. Suck in your stomach and contract your glutes. Raise your legs, chest, head and arms and breathe out.    

  • Breathing: breathe out as you stand up.

  • Safety instructions: keep your abs tensed and look down.

  • Options: easy = don't lift your arms off the floor; intense = lift your arms to make the exercise harder.

 

Exercise 3 / glutes and upper body strengthening: sliding press-ups

  • Objective: strengthening your upper body.

  • Performing the exercise: go into a plank position on your knees. Your hands should be underneath your shoulders. Place the Sand Disc underneath your right hand and slide your right hand to one side so that you drop into a press-up, then return to the initial position. Repeat on the other side.

  • Breathing: breathe in on the way down and breathe out as you come back up.

  • Safety tips: keep your back flat and your core muscles tensed throughout the exercise.

  • Options: easy = do the press-ups on your knees; intense = do the press-ups on your toes.

 

Exercise 4 / abdominal strengthening: crunches

  • Objectives: building up your rectus abdominis, hip and thigh muscles.

  • Performing the exercise: lie on the floor and bend your legs, but keep your feet on the ground (hip width) close to your bum. Place the Sand Disc on your chest then roll your chest forwards and up to lift your shoulder blades off the floor. Smoothly return to your starting position.

  • Breathing: inhale at the start of the movement, exhale as you roll up your torso.

  • Safety tips: to protect your lumbar vertebrae, do not lift your lower back off the floor.

  • Options: easy = keep your feet on the floor; intense = extend your legs above your hips.

 

Exercise 5 / upper body strengthening: forearms plank

  • Objectives: strengthening your core and glutes.

  • Performing the exercise: set yourself up in a plank. Place the disc underneath your right foot. Slide your right knee out and forward then return to the initial position. Repeat the movement about 10 times then change sides.

  • Breathing: inhale as you move your leg, and exhale as you return to the initial position.

  • Safety tips: keep your back flat and suck in your belly.

  • Options: easy = do the exercise resting on your knees; intense = do the exercise on your toes.

 

COOL DOWN

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