• Maeve Kavangh, PT

🔥 Home Workout - 15 minutes🔥 ⁣⁣⁣⁣⁣⁣

⁣⁣⁣⁣⁣⁣⁣Here’s a quick and effective core & leg workout that only requires floor space, a mat and a dumbbell/kettlebell if you have one, but its not a necessity. I’d suggest doing a quick warm up by jogging on the spot for 2-3 mins & then do two sets of 10 x squats & 10 x lunges. ⁣⁣⁣

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Pyramid Workout ↙️⁣⁣⁣⁣⁣⁣

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Round 1  25 secs on & 10 secs off⁣⁣

Round 2  30secs on & 10 secs off⁣⁣

Round 3  25 secs on & 10 secs off⁣⁣

Take 1 min rest between each round ⁣

The Exercises ↙️ ⁣

1️⃣ Plank Reach (easier - rest knees down)⁣⁣

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2️⃣ Mountain Springs (easier - slow legs down)⁣⁣

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3️⃣ Squat (with or without weight)⁣⁣

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4️⃣ Swimming Kicks (easier - bend knees in)⁣⁣

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5️⃣ Bear Taps (easier - leave knees on ground)⁣⁣

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6️⃣ Toe Reaches (easier - bend knees & leave head on ground)⁣⁣

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7️⃣⁣ Bunny Hops (Step side to side & leave out jump)⁣⁣

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Some tips❗️⁣⁣⁣⁣⁣⁣

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🔹 Maintain a strong core throughout ⁣⁣⁣

🔹 Avoid knees falling in on the squats⁣⁣

🔹 Wrist under shoulders on ex 2,5,7 & try to maintain a flat back.⁣

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Final tips! ⁣⁣⁣⁣⁣⁣⁣

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✅ Write the exercises on a piece of paper & place where visible ⁣⁣⁣⁣⁣⁣⁣⁣

✅ Music & Timer on ⁣⁣⁣⁣⁣⁣⁣⁣

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Enjoy & please DM me if you have any queries 💪🔥⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

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© 2019 by Maeve Kavanagh, Personal Training

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