Get summer fit with Sally Fitzgibbons: Week 11

Sally Fitzgibbons has joined us in our quest for a healthier region.

Get summer fit with Sally Fitzgibbons: Week 11

This is the second last week of Kick the Kilos with Sally Fitzgibbons. If you've come this far you should really be feeling it as the warm season springs upon us. This week's workout plays to the strengths that you've built  and adds a few new moves into the regime. 

UPPER BODY 

Up-down plank

20 REPS: Elbows stay under shoulders. Keep belly button squeezed into spine. Keep neck, spine, hips and toes in a straight line. Slowly push yourself up one after the other until you reach a high plank/push-up position. Hold, slowly lower back down onto your elbows one arm after the other.

Athlete skip

20 REPS: Start in a standing position. Stepping forward, bring one knee up towards your chest, motion your opposite arm to leg as you would if you were running. Repeat in a skipping/running motion.

Hold in a Dish

HOLD FOR 45 SECONDS: Lie on floor facing the ceiling. Engage core by squeezing spine into floor. Lift arms above head so that biceps are beside ears and lift shoulder blades off the floor by crunching up. Lift legs about 10cm off floor. You can raise legs higher to make it easier. Squeeze glutes and quads and keep legs straight.

 

LOWER BODY

Single-leg deadlift    
  REPS 25: Stand feet shoulder-width apart. As you hinge forward at hips allow one leg to lift backwards. Bend the knee of the leg that stays on the floor. Come down to chest, parallel to ground, or until you touch the floor. Squeeze glutes and hamstrings to stand back up again.   Burpees
25 REPS: Start in a standing position, place hands on floor in front of you by bending knees and hips. Jump feet back to straighten legs while arms stay strong and straight (shoulders above hands). Jump feet back in and stand up tall then jump at the top with hands above head.   Crunches Reaching   
  30 REPS: Start lying on back, legs straight up in the air. Cross your arms over your chest, exhale to squeeze core to lift head and shoulder blades up off floor. Inhale to control on the way back down. Repeat.   FULL BODY   Bench Dips  
SKIPPING: 15s/30s/45s/60s/45s/30s/15s BENCH DIPS: 15s/30s/45s/60s/45s/30s/15s   Place the palms of your hands on the edge of the bench. Position your body so your hips are in line with your shoulders and your legs are out straight, diagonally to your body. Slowly lower body, hinge at the elbows, hover just above the ground. Pinch shoulder blades together and squeeze your elbows in toward each other as you exhale to push back up.   Wide Squat  
SKIPPING: 15s/30s/45s/60s/45s/30s/15s   WIDE SQUAT: 15s/30s/45s/60s/45s/30s/15s   Start with your feet at hip-width apart and slowly lower down into a squat, keeping your back straight and your chest up. With every rep, aim to go as low as you can while maintaining good form.   Mountain Climbers  
SKIPPING: 15s/30s/45s/60s/45s/30s/15s   MOUNTAIN CLIMBERS: 15s/30s/ 45s/60s/45s/30s/15s   Start in a high plank position. Without raising your hips or butt, bring one knee forward, aiming to touch your elbow. Repeat on the other side - that's one rep. Maintaining a consistent and steady pace will make this one a great cardio exercise as well.