Bexfitness Coach

Monday’s focus…!

➡️ Front Squat
➡️ Sumo Squat
➡️ Frog Pump

How to perform the front squat…
Your feet should be shoulder width apart, with your toes slightly outward. Rest your dumbbells on the front of your shoulders, keep elbows and chest high and ensure to tighten your core.
As you drop down bend your knees and push your hips back. Make sure your knees do not cave in.
Your thighs should be parallel to the floor and as you ascend back up, slightly squeeze your glutes, but do not push your hips too far forward as this will put unnecessary pressure on your lower back.

The sumo squat…stand with your feet slightly more than shoulder width, with your toes pointed at a 45-degree angle.
Rest both dumbbells on the front of your shoulders, brace your core and lower your hips straight down until your thighs are parallel to the floor, then push back up.

Frog pump…lie on your mat with the soles of your feet together, and drop your knees out.
Drive your hips towards the ceiling, squeeze your glutes at the top, whilst keeping your chin tucked.

Muscles worked ⬇️

Front squat…primary muscles worked are your quadriceps, core, upper back, whilst also recruiting your glutes and hamstrings.

Sumo squat…adductors, which are the inner thighs, glutes and quadriceps.

Frog pump…primary muscles worked is the gluteus maximus, (largest part of the glute), the gluteus medius, (medium sized muscle), located on the outer side of the pelvis, hip rotators and core.

Perform 10-12 repetitions, x3 sets, allowing between a 60-90 second recovery time after one set of repetitions have been performed (hypertrophy).

Next workout will be available from Monday the 3rd of August. The video will be pre-recorded so can be performed in your own time!
Here are just some of the exercises to come!

Don’t worry if you don’t have access to dumbbells or weighted ankle straps as you can use either water filled bottles or cans of food as an alternative.
Some of the exercises you can just use bodyweight only.

Have a great weekend 💕

The Tabata challenge…modifications 🫶🏽!

The Tabata Challenge…
8 moves, 20 seconds of work with a 10 second recovery.
Repeat circuit for X4 rounds and you will have completed the challenge in under 20 minutes.
Head over to YouTube or a platform of your liking and find some tabata music to guide you along!

Please ensure to warm up before participating.
Moves are as follows…

➡️ Jump rope
➡️ Squat + knee taps
➡️ Butt kicks
➡️ Squat hold + taps
➡️ Mountain climbers
➡️ Jabs + Jacks
➡️ Pulsating sumo squat
➡️ Squat + crunch

There are some modifications to the exercises performed which I will post shortly after.
Happy hump day 🙏🏽!

Core Strength part 2…movements explained…

➡️ Toe taps
➡️ Heel taps
➡️ Dead bug
➡️ Bird dog
➡️ Plank and variations

Core strength…5 exercises to be performed for 1 minute per exercise, x3, with a 30 second rest before moving on to the next exercise.
Be sure to engage your core at all times and take your time over each exercise, keeping each movement nice and controlled.

Your 5 movements are…

➡️ Toe taps
➡️ Heel taps
➡️ Dead bug
➡️ Bird dog
➡️ Plank (variations shown in video)

Happy Monday 💕

Core strength…
This morning we will be performing 5 exercises for 1 minute per exercise, for three sets, with a 30 second rest before moving on to the next exercise.
You will need to warm up before, you will also need a mat and water.
Happy Monday 💕💕

Perform each move for 1 minute, allowing a 30 second rest, before moving on to the next exercise.
Always ensure to warm up before!

Your 5 moves are…

➡️ High knees
➡️ Pop squat
➡️ Plank Jacks
➡️ Standing bicycle crunch
➡️ Glute bridge

You will need a mat and your water bottles.
Set a ⏰ for 30 minutes and see how many rounds you can achieve within
that time!
Take a short break when you need to!

Happy Friday everyone ❤️!