Autumn Challenge

With the leaves starting to fall there’s never been a better time to try out our Autumn Challenge and get winter off to a healthy start

To kick things off, our coaches have concocted a 30-minute cardio programme that focuses on the lower body. You’ll want a skipping rope to do this workout but if you don’t have the gear just follow the movements. For each exercise there’s a gentler option and a more intense one. It’s up to you to choose how hard you want to make it! Don’t forget your bottle of water and a stopwatch for timing your workout.

Workout 1: Programme

Here’s the plan for this session

  • Warm-up: 5 minutes
  • Main training session: 20 minutes approx. You’re going to do 5 stations (exercises) lasting 45 seconds each, with 15 seconds of recovery between each one. Repeat the circuit 3 times in total.Between each circuit (or block of work), do a 1 minute static plank as active recovery: rest your weight on your forearms and toes, and raise your hips until your legs, hips and core are aligned. Squeeze your glutes and contract your abs to straighten your back and then hold the position.
  • Cool down: 5 minutes.

All that remains is to get yourself in the zone and pump up the volume. Alice and Rémi are counting on you to really bring the energy!

Warm Up!

Here’s a 5-minute warm-up that’s perfect for getting your body ready for today’s session. In this video there are two different difficulty options: follow Alice for the gentler version and Rémi to up the intensity. Enjoy your warm-up!

Main Session

1. CARDIO: CLASSIC JUMP

  • Objectives: developing your cardio, toning the entire body, and getting rid of fat and cellulite.
  • Performing the exercise: position your feet in front of the rope, with your arms hanging next to your body. Circle your wrists forwards to bring the rope in front of you, then jump over it.
  • Breathing: inhale in the starting position and exhale when you jump.
  • Safety tips: focus on a point in the distance, tense your stomach, and land on your toes.
  • Options: easy = do slow jumps; intense = do small, quick jumps.

2. LOWER BODY STRENGTHENING: SQUAT WITH LEG RAISE AND ROPE ABOVE THE HEAD

  • Objectives: building up your quadriceps and glutes.
  • Performing the exercise: hold the rope taut above your head, wider than your shoulders. Stand with your feet shoulder width apart and your toes pointing slightly outwards, then push your bum back and bend your knees. When you stand back up again, lift your right leg out to the side then repeat the squat and lift your left leg. To do a full squat, drop your bum to knee level then push down through your heels to stand yourself back up again.
  • Breathing: inhale as you squat, exhale as you stand up.
  • Safety tips: suck in your belly, don’t push your knees too far forward, and keep your heels on the ground. Open up your chest to the ceiling.
  • Options: easy = don’t drop your bum below knee level; intense = drop your bum below knee level in order to make things harder.

3. CARDIO: HIP TWIST JUMP

  • Objectives: developing your cardio, slimming your waistline and strengthening your stomach.
  • Performing the exercise: stand with your feet hip width apart. Hold your arms apart in front of you with the rope taut. Jump, twisting your hips to the left then to the right, while keeping your shoulders still.
  • Breathing: inhale through your nose and exhale through your mouth at a comfortable rate, without gasping for breath.
  • Safety tips: focus on a point in the distance, suck in your belly, and keep your knees slightly bent.
  • Options: easy = do slow jumps; intense = do small, quick jumps.

4. LOWER BODY STRENGTHENING: FORWARD LUNGE WITH STATIC ARMS ABOVE YOUR HEAD HOLDING A ROPE (SLOW / FAST)

  • Objectives: strengthening your leg muscles and glutes.
  • Performing the exercise: stand hip width apart. Hold the rope taut above your head, wider than your shoulders. Take a big step forward. Bend your back knee so that it touches the ground and your front knee is at 90°. Return to the initial position by pushing through your front heel. Repeat the exercise on the other side.
  • Breathing: inhale as you drop down, exhale as you stand back up.
  • Safety tips: suck in your belly, check that your knees aren’t extending beyond your toes, and open your chest toward the ceiling.
  • Options: easy = slowly alternate between lunges on each side, keeping your arms up straight for 45 seconds ; intense = increase the pace. Lift / drop your arms with each lunge.

5. CARDIO: SIDE JUMP WITHIN A CIRCLE MARKED OUT BY THE ROPE

  • Objectives: strengthening your lower body muscles and developing your cardio.
  • Performing the exercise: place one foot inside the circle and the other outside. Bend the leg that is inside the circle and straighten the other leg. Push your bum slightly backwards. Jump both feet to the inside of the circle then do the same movement on the other side.
  • Breathing: inhale through your nose and exhale through your mouth at a comfortable rate, without gasping for breath.
  • Safety tips: suck in your belly, check that your knees aren’t extending beyond your toes, and open your chest toward the ceiling.
  • Options: easy = do slow jumps; intense = do small, quick jumps.

Cool Down

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