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It's time to get outside and get toned! Workout with Sarita Walsh! Part 3

That summer body you desire isn't just going to appear! You need to work for it! This weeks workout series has been put together by Sarita Walsh and aims to get you outside soaking up that vitamin D and enjoying the best that nature has to offer while getting fit and toned at the same time.

Make sure you check out the first two parts of Sarita's workout!

Friday #3 - Wednesday: Abs!

My Friday session is all about feeling the burn in your abs! You'll need a skipping rope!

 

Russian twists

Description

  • Sitting on the ground, place your feet approximately a foot from your butt - lifted off the ground at a comfortable height
  • Leaning back, make sure you activate your core and keep your back straight
  • Place your hands in front of you one ontop of the other
  • Slowly twist from one side, make sure to twist your core not swing your arms, touch the floor and begin to twist towards the other side
  • Once your have completed twisting to the other side, you have completed one repetition
  • Complete 10 repetitions each side

 

Bicycle Crunch

Description

  • Lie on the ground with your lower back flat on the ground
  • Place your hands on either side of your head and elbows flared
  • Start with your legs fully extended and lifted of the ground around 6 inches
  • Lift your upper body of the ground (using your core)
  • Simultaneously bring your left knee toward your head whilst bringing your right elbow to meet your knee crossing the two over your body
  • Once completed lower back o starting position and complete on the other side - this is one repetition
  • Complete 10 times

Straight leg crunches

Description

  • Lying on the ground, lower back pressed to the floor, extend your legs to the sky keeping them straight
  • Keeping hands on your head, elbows flared, lift your upper body towards your knees making sure to use your core
  • Slowly bring your head towards your knees upon full rotation proceed to lower your head back to the floor - you have completed one repetition
  • Complete to repetitions 

 

Plank (stretched arms)

Description

  • Get into a normal plank position 
  • Once comfortable slowly walk your elbows further out so they are extended in front of you
  • Hold until fail (not this variation adds extra difficulty to the normal plank exercise)

 

Mountain climbers

Description

  • Begin by getting into a push-up position - make sure to keep a straight line with your body focusing on activating your core and keeping your back straight
  • Lift one foot off the ground and bring your knee as close to your chest as possible
  • Return your foot to starting position and proceed by completing the same action with your other leg - this is one repetition
  • Complete 10 times

 

Skipping

Description 

  • Skip for one minute!

 

30 second rest

 

Crunches

Description

  • Sit your butt on the floor and extend your legs straight out in-front of you
  • Place your hands on your head, elbows flared, lower your upper body and begin to lift your upper body, simultaneously bring your legs towards your head and meet them with your chest
  • Return to the starting position, this is one repetition
  • Complete 10 times

In and out abs

Description

  • Start by getting into a push-up position, arms straight legs extended and back straight
  • Place feet shoulder width apart
  • Proceed by bringing both knees up to under your body at the same time in a jumping motion (similar to a burpee)
  • Return to starting position for one repetition
  • Complete 10 times

 

Side Plank

Description 

  • Side plank, similar to the normal plank activates your core however a side plank focuses on your obliques
  • Roll onto your side, and place one foot on top of the other. Keeping your body straight prop yourself up with your forearm making a right angle with your arm and keeping this directly under your shoulder
  • Suspending your body off the ground hold the position until fail

     

    Straight leg crunches with twist 

    Description 

    • This exercise is extremely similar to the bicycle crunch however, rather than bending your leg make sure to keep it straight (fully extended) for the entire completion of the exercise 
    • Complete 10 repetitons 

     

    Skipping 

    Description 

    • Skip for one minute!

     

    30 second rest

     

    Repeat the entire workout twice!

     

    The workout awaits! Now get to and make a move towards achieving that body you desire!

    We hope you that you enjoyed this weeks workout series by Sarita Walsh! We'd love to hear from you so leave a comment below and shar this workout with someone you feel would enjoy it! Also make sure to say hello to Sarita through her social or website listed below.

    Next week we have a fun and exciting workout series by Shannon Michelle, don't miss it first workout will be waiting for you on Monday! Until then happy training!

    W: saaareeee.com

    I: @saaareeee

    T: @saritawalsh

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