Feel The Burn - a WFA workout

This full body blitz workout is perfect for individuals of all fitness levels and all you need is a pair of dumbbells or any item around the house that can work as hand weights.

THE WORKOUT

HOW TO DO EACH EXERCISE

Russian Twists
Sit on the floor and press your foot into the ground OR raise your feet off the ground and extend your legs out straight. While holding the dumbbell, twist your body side to side while engaging your core and back throughout the exercise. (avoid slouching or rounding your back to ensure perfect form the entire time)

Push-Up
Position yourself on all fours and place your hands slightly wider than shoulder-width apart. Straighten your arms and legs then slowly lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

Bird-Dog
On the floor, point one arm out in front of you and extend the opposite leg behind you. Ensure your extended hand and extended leg’s knee forms a straight line. Keep your core engaged throughout the entire exercise and minimise any extra motion in your hips.

Forward Lunge
Start by standing tall with your feet hip width apart. Take a large step forward and lower your body towards the floor. Both your legs should be bent at a 90-degree angle at the bottom of the lunge. Push off the front leg to rise back up to the starting position. 

Overhead Press
Lift the dumbbells to shoulder height. Keep your palms facing forward and your elbows bent at 90 degrees. This will be your starting position. Begin to lift them above your head and pause for one second at the top. Return the dumbbells to the starting position.

Romanian Deadlift
Stand with your feet hip-width apart. Keep your knees soft and hold a pair of dumbbells in front of your hips with your palms facing inwards towards your thighs. Lower the dumbbells in front of your shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink down further. At the bottom of the movement, extend your hips and knees back to your starting position and squeeze your glutes at the top. 

Hope you enjoy this workout we’ve put together and keep your eye out for more! 😄