LOWER BODY UPPER BODY FAT BURNERS CORE MOVES
SQUAT JUMP
Focus: shapes your gluteal muscles - great for fat loss
> Stand with your feet shoulder-width apart and your hands clasped in front of your chest.
> Bend your knees and shift your hips back to squat down as far as you can (A).
> Swing your arms back and immediately jump up into the air (B).
> Use your arms to propel you upwards.
> Land in the squat position and jump back into the air. Repeat until the time is up.
180° LUNGE
Focus: targets your lower-body muscles - a fun progression from the jump lunge
> Begin in a standing pose and take a big step forward with your right leg into a lunge position.
> Your right knee should be at about 90° and your left knee is close to the ground (A).
> Perform a small jump up on to your toes and immediately rotate to face the back wall. As you rotate, swivel your feet to face the same direction (B).
> Drop back into a lunge. Your left knee is now at about 90° and your right knee is close to the ground (C).
> Use your arms to propel the movement, swinging them overhead as you rotate.
GLUTE BRIDGE MARCH
Focus: hits the glute, quads and hamstrings – a hard glute bridge that isolates each leg
> Start by
