For mamas looking to get in shape this year, have we got a treat for you! With our Workout of the Week series, 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 week’s workout targets our lower body (glutes, hamstrings and quads). We mix in some cardio with the high knees to maximise your calorie-burning potential.
- Warm up first with 5 minutes of light jogging, jumping jacks and walking lunges.
- Perform as many reps of each exercise as you can in one minute — taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break after completing 2 rounds then continue with your last two rounds, completing a total of four.
- Let’s get the heart pumping and the legs moving!
- Cool down with three to five minutes of stretching.
1. High Knees
Raise up each knee in a running motion, bring the knees up in front of you remaining in one spot.
2. Forward Lunges
Keep your upper body straight, with your shoulders back . Relax your neck and look ahead.
Keeping your core switched on, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Now, keep the weight in your heels as you push back up to the starting position.
3. Squat Jumps
Standing with hip with apart, squat down keeping your heels on the floor putting most of your weight on to your hips and glutes. Imagine you are sitting down in a chair.
Power up through your legs to a jump landing softly then repeat. Beginners squat without the jump until you are comfortable with this movement.
4. Straight Leg Glute Bridge
Lie with your back on the floor, and your heels up on a bench or chair.
With your arms remaining on the floor lift your pelvis up off the floor, squeezing your glutes and keeping your legs straight then return back to start position by lowering your back back on the floor. With this exercise you will feel it working your hamstrings, glutes, back and core muscles.
5. Lateral Leg Dips
Standing on the edge of a bench, lower the outer leg down toward the ground. All your weight will remain in the stabilising leg on the bench; focus on pushing up through this leg while activating your glute muscles.