F is for Friyay

It’s finally here – friYAY!

The format of todays workout is a fave of mine to guarantee maximum results. It is targeted to Firm that booty, get those abs Ripped and create some damn Irresistible arms. Finishing with a YAY cardio hit to seriously burn through some fat stores. This workout is the perfect blend of strength and intensity; you will head in to the weekend feeling strong, energised and accomplished.

Following a 5 minute warm up, work through the below exercises for 45 seconds with 15 seconds to transition to the next. Complete two rounds of each exercise before moving on to the next set of exercises. Aim to get through the whole thing twice!

F – firm butt (4min)

Hip raise (if you have a small weight or a child near by try resting this on your hips for an extra challenge)!

Walking lunges (again, if you have a small weight or a child near by try holding this at your chest for an extra challenge)!

R – ripped abs (4min)

Egyptian Crunches*

Squat press (use a small weight, a couple of water bottles or that small child for the press)

I – irresistible arms (4min)

Standing flies (use a couple of small hand weights or a couple of water bottles for an extra challenge)

Tricep dips

Yay – cardio blast (4min)

Repeat each of these moves for 30 seconds with no transition time between them.

  • Butt kicks*
  • High knees*
  • Star jumps*
  • Shadow punches
  • Butt kicks*
  • High knees*
  • Star jumps*
  • Shadow punches
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