Welcome to Long and Lean. We hope you enjoy this workout as much as we enjoyed making it. Please share, tweet, like with your friends and join the Well Aware community on our facebook group.
This is not a substitute for your training regime or exercise schedule but rather a welcomed addition – variety is the spice of life after all.
Please read our product disclaimer before you workout and remember, good things come to those who sweat!
Gate Swings – 45 seconds
Place the resistance band just over your knees. Jump into a full squat, keeping your knees pushing out against the resistance band, then immediately jump back up with feet together.
Crab Walks – 45 seconds
Perform and hold a squat position, keeping the back and chest upwards. Keep the knees pushing outwards. Perform small steps to the other end of your mat and then return, going up and down the mat, whilst staying in that squat position.
CIRCUIT 1: LEGS AND BUM
Clams – Right Leg – 1min
Lie on your side on the mat. Bend your knees at a right angle, making sure your heels are in line with your back. Keeping your heels together lift your lower leg off the ground and then back down. Keep your hips facing forward and try not to rock.
Clam Pulses – Right Leg – 1min
In the same position as before, raise the leg as high as it can go and perform small but controlled pulses, whilst engaging your abs to stabilise.
REPEAT BOTH MOVES ON THE LEFT SIDE
Glute Bridges – 1 min
With the resistance band still just above the knees, lie on your back on the mat. Place your feet as wide as they can go and push your knees outwards. Lift your hips off the floor, squeeze the glutes and then place the hips all the way down again.
Glute Bridge Pulses – 1 min
Keeping the hips off the floor, perform small pulses/thrusts. Trying to get your hips closer to the ceiling each time.
Raised Leg Glute Bridges – Right Leg – 1 min
This is the exact movement as the previous exercise, except one leg is straight up in the air. The leg extended adds an extra weight, therefore making this move more challenging.
REPEAT THIS MOVE ON THE LEFT LEG
Squat Kick back – Right – 1 min
Perform a normal squat, keeping your knees pushing outwards against the band. As you come up from the squat push the right leg backwards, fighting against the resistance. Make sure the leg is straight.
REPEAT THIS MOVE ON THE LEFT LEG
CIRCUIT 2: ARMS
Over the head pulses – 30 seconds
Place the resistance band halfway between your elbow and wrist. Straighten your arms and push them behind your head. Drop your shoulders and pulse your arms outwards. This should be a very controlled movement.
Frontal Pulses – 30 seconds
Position your arms straight in front of you and pulse outwards.
Chest Flyes – 30 seconds
Bend your arms upwards so that your fists are parallel to your face. Your elbow should be at a 90 degree angle. Keeping a bent elbow, pull the arms apart.
Scissor Arms – Right arm – 30 seconds
Hold your arms out in front of you at shoulder height then move your right arm above your left. Pulse upwards with the top arm and downwards with the lower arm.
REPEAT THIS MOVE ON THE LEG ARM
CIRCUIT 3: ABS
Plank Jacks – 1 min
Place the resistance band around your shins and get into the full plank position. Jump your legs out as wide as they can go, then back in slightly (not all the way), and repeat.
Straight Leg Crunches – 1 min
Lie on your back with both legs straight up in the air. Place the resistance band across the soles of your feet and hold the other side with both hands. Crunch upwards towards your feet.
Flutters – 1 min
Place the band around your shins and lie on your back. Raise both feet slightly off the ground and pulse the feet in and out. Be sure to keep your lower back pressed against the mat.
Cycle V Ups – 1 min
Place the resistance band above your knees and crunch opposite elbow to knee.
Plank Twists – 1 min
Place the resistance band over your forearms, just below the elbow joint. Get into the plank position with your forearms on the mat and twist your right arm to the right, squeezing at the top then repeat on the left.