Best of both: exercise combinations to tone and trim

 “I designed this particular workout to burn fat and shape up your tummy. These are the reasons why many people exercise. You’ll do a high intensity exercise after each of the ab exercises and then you’ll finish off with a wall sit. All-in-all this is a great workout that will not only target your core and blast calories but will contribute to creating a toned, lean and functional body!”

The workout


Perform each exercise as indicated and move straight on from one exercise to the next.

Repeat 3 to 4 times depending on your fitness level.

Warm up: Complete one minute of each of the following exercises twice before moving on to the workout.

High Knees: Running with high knees – can be done in place or moving forward.

Floor Jacks: Begin in a plank position on hands and toes. Jump your feet out and back in, as if you are doing a jumping jack. Keep your hands still.

Butt Kickers: Lean slightly forwards and in a running motion kick up towards your bottom with your heels. Keep your knees pointed towards the floor.

1. Reverse Curl Toe Touch

How to perform: Lie on your back, with your feet straight up in the air and knees bent. Lift your hips up. Lower your feet towards the floor near to your bottom. Do: 15 reps.

Derryn Brown_Fat Blast Exercise_Reverse Curl Toe Touch

2. Scissors

How to perform: Lie on your back with your legs straight up in the air, chin tucked in toward to your chest and your arms straight out to your sides off the floor. Keeping your legs straight. take your legs back and forwards in a scissor like motion. Do: 20 reps (10 each side).

Derryn Brown_Fat Blast Exercise

3. Double Leg Jack Knife

How to perform: Lie on your back with your arms and legs straight out. Crunch upwards whilst bringing your legs and arms to meet in the middle. Do: 10 reps.

Derryn Brown_Fat Blast Exercise_Double Leg Jack Knife

4. Groiners

How to perform: This exercise is a type of exaggerated mountain climber. Begin in the plank position on your hands and toes. Jump one leg in, so that its foot lands beside your hand on the same side of your body. Jump the leg back and then switch legs. Keep alternating. Do: 20 reps (10 each side).

Derryn Brown_Groiners

5. Russian Twists

Derryn Brown_Russian Twists

How to perform: Take hold of a light weight. Sit on your bottom with your feet slightly elevated (if you are a beginner place your heels on the floor). Lean your upper body backwards, hold and twist from side to side. Do: 20 reps, (10 each side).

6. Speed skaters

How to perform: Perform jumps from side to side. As you land let your trail leg touch behind your lead leg. Lean slightly forwards throughout. Use your arms for balance and to add to your jump power. Make your landings light and quick. Do: 20 reps (10 each side)

Derryn Brown_Speed skaters

7. Wall squats

How to perform: Sit back against a wall with your hips and knees bent at 90-degrees. Keep your shoulders and back flat against the wall Keep arms down by sides and do not lean on your thighs. Remember to breathe! Do: Hold for 30sec.

Derryn Brown_Wall squats

Incorporate this routine into your fitness schedule and see serious results in just a few weeks!

Connect with Derryn Brown.

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