Aussie trainer and fitness influencerEmily Skyeis diving in to new territory with a new program geared specifically toward beginners.
To help you get fit and build life-changing habits, says the trainer.
“FIT Foundations will set you up to make healthy living second nature.”
see to it you take the allocated rest time in between each exercise.
Focus on slow and controlled movements and maintaining proper form throughout the routine.
You’ll need: A yoga mat and a chair.
Round 1
Chair Squat
A.Stand in front of a chair with feet slightly wider than hip-width apart.
B.Bend knees, shift hips back and lower down into a squat.
Keep weight in heels and don’t let knees extend past toes.
C.Lower down until butt touches the chair and quickly return to standing.
Repeat for 30 seconds.
Rest for 30 seconds.
Clasp hands in front of body and brace core to help maintain balance.
B.Slowly lower down into a shallow lunge, making sure chest stays up and spine stays long.
Slowly return to standing.
Shallow Static Lunge On Right
A.Step left foot back into a split stance, keeping feet hip-width apart.
Clasp hands in front of body and brace core to help maintain balance.
Repeat for 30 seconds.
Rest for 45 seconds.
Round 3
Standing Calf Raises
A.Stand tall with feet hip-width apart.
Feel free to hold onto a chair for support.
C.Squeeze through calves before lowering back down to the starting position.
Repeat for 30 seconds.Rest for 30 seconds.
Round 4
Bodyweight Deadlift
A.Stand with feet shoulder-width apart, keeping spine neutral.
C.Keep chest up and shoulders back while driving through the heels and squeezing through glutes to return to standing.
C.Pause at the bottom when hips are in line with knees.
Shins should be vertical and knees should be tracking over (but not past) toes.
D.Press into heels and outer edge of feet to stand.
