Legs and Bums Workout 4!

Equipment needed: Mat and timer

Warm up with 30 seconds star jumps and 30 seconds NFL’s

Round 1

15 Squats

15 Donkey Kicks (each side)

15 Plank extensions (each side)

15 Walking lunges (each side)

30 second hip thrust hold/bridge hold

Round 2

20 Squats

20 Donkey Kicks (each side)

20 Plank extensions (each side)

20 Walking lunges (each side)

45 second hip thrust hold/bridge hold

Round 3

25 Squats

25 Donkey Kicks (each side)

25 Plank extensions (each side)

25 Walking lunges (each side)

60 second hip thrust hold/bridge hold

Safety advice

Make sure you have a clear space to perform all the exercises. If any exercises require the use of a chair or step, ensure you are wearing trainers which will help you grip the floor, so you don’t slip. Use walls to steady yourself and any chairs that you may use. If any of the exercises hurt more than the usual muscle exertion feeling, then you must stop and not repeat the exercise.

Explanation

Each work out has a warm up to warm the muscles being worked. Then there are 3 rounds of 5 exercises, just like a regular Be Strong workout. Each round will get a little harder, as we will work for longer each time. The first round is 15 reps or 30 seconds for each exercise. The second round is 20 reps or 45 seconds for each exercise.  The third round is 25 reps or 60 seconds for each exercise.

Just do what you can, if you can’t complete all three sets, it’s fine. Just do what you can. The next time you do it, try to get further along. Your best is always good enough.

Cooldown

When you have finished your workout make sure you stretch the muscles that you have worked, gently.

https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/

Trusted Advice and Guidance

https://www.nhs.uk/conditions/coronavirus-covid-19/