Ladies sculpt yourself a toned bum and legs

Part 1 of 3…

First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work.

Raise up onto tip toes – land in a low squat position (as fast as possible)
2×20 reps

Raise up onto tip toes – land in a lunge position (alternating legs, again as fast as you can drop)
2x20reps

Jump lunges
2×10 on each leg, alternating

Slide lunges
2x10L+10R

Jump squats
2×20

Bosu squats
2×20

TRX or Bosu press ups
5x 80% of max reps

TRX or under a bar rows
5x 80% of max reps

Ket bell swings – intervals
15 minutes, 30seconds:30seconds

Now get in fluids and sugar! As well as some protein as soon as possible.

Head to my facebook like page for discount codes and great deals on supplements – give yourself that extra edge on others that don’t use them! Tom Bradshaw Fitness Model / Personal Trainer

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