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Body Blast Workout with Momentum Bootcamps

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For mamas looking to get in shape this year, have we got a treat for you! With our new series Workout of the Week, please welcome super-fit mamas Vanessa and Amanda from Momentum Bootcamps to take you through a series of easy exercises you can do anytime, anywhere with nothing more than your own sweat and bodyweight. Let’s get moving!

This is a full body workout targeting major muscle groups from your lower body (quads, hamstrings and glutes), upper body (shoulders & chest), core and back. Your entire body will benefit and you will love the results!

Warm Up: Set your timer for 5 minutes and take your time to perform 10 walking lunges, 10 high knees (L+R = 1 rep), 10 inch worms and 10 star jumps.

Repeat until the timer goes off.

Workout:
Beginners: Set your timer for 30 second stations
Intermediate: 45 second stations
Advanced: 1 minute stations

Complete 4 Rounds of the below circuit (optional extra: jump rope or star jumps for 1 minute between each round). Aim to do this workout with little to no rest between exercises (hello cardio!) to kick your booty into high gear at home or at the gym.

push up_t plank_WOW1. Push ups to T plank

Start out in the push-up position (knees or toes), then lower yourself down towards the ground. As you push back up, extend your left arm toward the sky while keeping your right arm stable with your wrist tracking underneath your shoulder. Bring your arm back to the starting position, do another push up and then repeat with the right arm.

 

 

 

 

Squat 180 jumps_WOW2. Squat to 180-degree jump 

Stand with feet hip-width apart. Lower into a squat hold and swing your arms back beside your hips. Quickly jump up turning your body 180 degrees in mid-air and landing softly on your feet. Squat down again, sinking your weight into your heels than power up for another big jump.

 

 

 

 

crunch toe taps _WOW3. Crunch to alternate toe taps

Lie flat against your mat with your feet flexed and positioned directly over your hips. Raise your head and shoulder blades off the ground and reach across your body to tap your left hand to your right toe. Slowly lower back to your starting position and repeat the side oblique crunch on the opposite side. Exhale as you crunch up, inhale as you lower down to the mat.

 

 

 

 

Superwomens_WOW4. Superwomens 

Lie flat on your stomach with arms and legs extended flat on floor. Lift both legs and arms a few inches off the floor at the same time; squeeze your glutes and hold this position for up to 3 seconds, then lower down. Repeat again. Keep your neck in neutral spine.

 

 

 

 

We physically challenge you to do this workout TWICE this week, then join us for an awesome outdoor training session at Momentum Bootcamps!

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