September Full Body Pt. 2

Warm-Up

Do two rounds of the following without resting.

1 Cat-cow

Reps 10

Start on your hands and knees. Push your spine upwards so your shoulder blades move away from each other. Then roll your shoulder blades together and push your chest towards the floor.

2 Thread the needle

Reps 5 each side

Still on your hands and knees, take your right arm under your left and out to the side, bringing your right shoulder down to the floor. Then repeat on the other side.

3 Kang squat

Reps 10

From standing, hinge at the hips and bend forwards until you feel a stretch in your hamstrings (as if doing the good morning exercise), then rock back and down into a deep squat. Come back up into the good morning position, then return to standing.

4 Samson lunge

Reps 10 each side

From standing, step forwards into a lunge, then clasp your hands together and stretch them out above your head. Stand back up and then repeat, leading with the other leg.

Workout

This is a 20-minute AMRAP – As Many Rounds As Possible. Complete as many rounds of the following four exercises as you can in 20 minutes.

1 Elevated single-leg glute bridge

Reps 10 each side

Lie on your back and rest your feet on a raised surface like a table or chair. Lift your right foot and then raise your hips so your body is straight from your neck to your left foot. Lower and repeat 10 times, then swap sides.

2 Bulgarian split squat

Reps 10 each side

Stand facing away from a low table or sofa. Rest the top of one foot on the surface behind you. Lower until your back knee almost touches the floor, then push back up. Swap legs after you complete 10 reps.

3 Press-up

Reps 5

From a high plank position, bend at the elbows to lower your chest until it’s just above the floor, then push back up.

4 V-up

Reps 5

Lie on your back with your legs extended and together. Simultaneously raise your shoulders and lift your legs, keeping them as straight as possible, so you form a V shape. If you find this too challenging, start by doing it one leg at a time for five reps each side.

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