This week for the #activebabeschallenge (click the hastag to sign up) our Wednesday Workout comes from Emma Smith (The Empire Bodyshop).
Emma is a Personal Trainer based in Brisbane, providing mobile training sessions to the Logan area. She’s really excited about joining the #activebabeschallenge and has a passion for supporting the sisterhood – love it!
Designed to fit into your 20 minutes per day for our 28-day challenge, Emma was lovely enough to provide instructions for those of us who have no idea what a jack knife getup is (which is definitely me!)
Don’t forget to post Wednesdays challenge to Instagram &/or The Babe Collective to help rack up your entries into the massive competition, or sign up and hear about the massive list of prizes you can win here.
1 – Jump (or Static) Lunges
Reverse Lunge starting with Right dropping behind – alternate between leg & right legs jumping between positions
Remember TRAIN TRACKS – wide lunge stance for stability
Keep Lunges Low & Steady – Take your time through each Jump
Easier: Static (on the spot) or walking Lunges for 60 seconds is also just as tiring!
2 – Knees to Elbows
Plank Position on Elbows
Bring Knees up as close to elbows as possible nice + WIDE
EXHALE on each Knee to Elbow
3 – Jack Knife Getups
Raise body off ground using opposite hands to feet (Left Hand + Right Foot / Right Hand + Left Foot)
Reach with free Hand + opposite Foot to toe touch position
Lower + change / alternate between each touch
4 – Ice Skaters
Side Step > Ground Touch – Alternate between Left to Right
Low + Long Angular Lunge
Shoulders Back + Chest Up
INHALE through NOSE, EXHALE through MOUTH
5 – Triceps Dips
Position Hands under Shoulders + Lowering to Comfortable Position
Bent Knees (increase difficulty by extending legs out straight)
LOCK Shoulders Back + Down with Elbows flaring behind body
Breath OUT on the PUSH UP
I am looking forward to getting my butt moving tomorrow – I hope you are too!