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Workout 3

This workout is 9 mins and includes 15 exercises with 10 second rest intervals showing the next exercise coming up.

You can follow the main video above which is a timed 9 min workout leading you through it or can work through the 15 exercises at your own pace scrolling the exercise videos below and following number of repetitions.

Start with Level 1 Exercises and when can complete Try Level 2

You will need a resistance exercise band tied in a loop or a mini loop exercise band and a pilates ball or other similar soft ball.

 

TIMED 9 MIN WORKOUT

 

FOLLOW EXERCISES AT YOUR OWN PACE

1 set of 15 exercises

EXERCISE 1 – 3 x 5 PELVIC FLOOR LIFTS IN SQUAT POSITION 

EXERCISE 2 – 3 x 3 ELEVATOR LIFTS IN SQUAT POSITION

EXERCISE 3 – CLAM RIGHT LEG

EXERCISE 4 CLAM LEFT LEG&

EXERCISE 5 – LEG CIRCLES IN RIGHT SIDE LYING – 20 REPS

EXERCISE 6 – LEG CIRCLES IN LEFT SIDE LYING – 20 REPS

EXERCISE 7 – PELVIC FLOOR LIFT BEFORE LANDING RIGHT LEG – 3 LANDS

EXERCISE 8 – PELVIC FLOOR LIFT BEFORE LANDING LEFT LEG – 3 LANDS

EXERCISE 9 – FORWARD JUMP OR HOP RIGHT LEG – 10 REPS

EXERCISE 10 – FORWARD JUMP OR HOP LEFT LEG – 10 REPS

EXERCISE 11 – RESISTED RIGHT LEG OUT TO THE SIDE – 20 REPS

EXERCISE 12 – RESISTED LEFT LEG OUT TO THE SIDE – 20 REPS

EXERCISE 13 – STEP RUNNING RIGHT LEG ON STEP – 10 REPS

EXERCISE 14 – STEP RUNNING LEFT LEG ON STEP& – 10 REPS

EXERCISE 15 – MODIFIED BURPEE WITH PRESS UP – 5 REPS

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