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The lower body circuit

For the full body workout, alternate one circuit of the upper body moves with one lower body circuit, and do three times.

1.    Hip bridge

§  Lie on your back, bend your knees and place your feet flat on the floor, close to your bum.

§  Push your hips into the air so your body forms a straight line from knee to shoulder. Hold this position at the top and squeeze your buttocks together while bracing your abs.

This double-benefit move will lift your bum and flatten your tum

This double-benefit move will lift your bum and flatten your tum

2.    Twister squats

§  In a standing position, place your hands behind your head.

§  Push your bottom back and lower it towards the floor, keeping your heels down, until your thighs are parallel to the floor.

§  Explode up, jumping into the air and turning 90 degrees to the right, and instantly pushing down into another squat.

§  Jump again to twist 90 degrees back to your starting direction, and squat again.

§  Jump again to twist 90 degrees to the left, squatting to absorb the landing, then jump again to return to your start direction. Repeat for the allocated time.

Twister squats

Twister squats

3.    Bulgarian split squats

§  Stand about a yard in front of a chair, facing away from it, and place one foot on the seat of the chair behind you.

§  Making sure you’re stable and well balanced, move your bum back and lower it towards the floor, until your front thigh is parallel with the floor.

§  Rise back up, squeezing your buttocks at the top, and repeat. Change legs halfway through the allocated time.

Put your chair against a wall so it won’t shift under your weight

Put your chair against a wall so it won’t shift under your weight

4.    Reverse lunges

Stand with your feet flat, hip-width apart, and your hands behind your head.

Step back about a yard with your right foot, lowering your right foot, lowering your right knees as close to the floor as possible.

Rise back up, exhaling as you do so. Repeat on the opposite side.

Keep your back straight throughout all the moves

Keep your back straight throughout all the moves

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