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Get fit for summer fit with Sally Fitzgibbons: Week 6

In week six of Sally Fitzgibbons' fitness challenge you can try mountain climber, burpees, reverse crunches, reverse lung, and duck wall to name a few

UPPER BODY

Mountain Climber

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Repeat three times with as little rest as possible

 

REPS: 15

Start in a high plank position. Without raising your hips or butt, bring one knee forward, aiming to touch your elbow. Repeat on the other side, that's one rep. Maintaining a consistent, steady pace will make this one a great cardio exercise as well.

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Burpees
 

REPS: 12

Start by standing with your feet together. Bend your knees, place your hands on the ground and jump your feet out, maintaining a flat back and strong core. Lower your body to the ground, push back up, jump your feet back in and jump up, landing softly. Repeat.

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REPS: 15

Reverse crunches

Lie with your back flat on the floor with your knees bent and feet anchored. Place your arms by your side. Draw your belly button to your spine, engage your abs and bring your legs up to roll your body in a backward motion, slowly peeling your lower back off the ground. Hold for a few seconds and slowly resist back down.

Lower body

Reverse lunge

Repeat three times as little rest as possible

REPS: 16

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Start in a standing position and step your left foot back, keeping your pelvis tucked. Squeeze your shoulder blades together to keep your chest proud, try not to lean forward.

Lower slowly, ensuring that the front knee tracks over the toe. Aim to have both knees at 90 degree angles at the bottom before you raise back up. That's one rep. Continue on the same leg before switching to the other side.

Repeat three times with as little rest as possible

 

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Duck walk

 

REPS: 20

Start in a standing position. Cross your arms over in front of you. Maintain a straight back as you bend down to a low squat crouching position. Staying this low, step forward in a walking motion.


V-ups
REPS: 12

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FULL BODY

Tricep push ups

Place your hands and knees on the ground. Your hands and elbows should be directly under your shoulders. Bring your knees off the ground so you are in a high plank position.

Inhale, engage your core and as you lower, shave the sides of your body with your elbows, pinching your shoulder blades in and down your back.

Exhale to push yourself back, keeping your elbows tucked in towards your body. Option: keep your knees on the ground.

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Squat jumps

Start with your feet at hip-width apart and lower into a squat, keeping your back straight and chest up.
Your knees should be tracking over your toes as you squat.

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Power through the heels as you jump up and extend the legs. Aim to land softly on your toes and lower back to your heels. If you have any knee pain, remove the jump component and just stand up.
Repeat three times as little rest as possible

 

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Stir the pot


Start on your knees with an exercise ball underneath your forearms and elbows. Draw your belly button to your spine, engage your abs and raise one knee at a time off the ground until you are in a stable plank position.

  The wider apart your feet are placed the more stable you'll be. (If this is too challenging, keep your knees on the ground).  

Slowly move the ball in a circular motion, alternating directions. Be sure to keep your core engaged to protect your lower back.