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Nine exercises to give you a body like Sally Fitzgibbons

Join Sally Fitzgibbons every Saturday for the next 11 weeks in Weekend Magazine as she takes us through her favourite workouts

Nine exercises to give you a body like Sally Fitzgibbons

THERE has never been a better time to get fit and healthy and with spring in the air, it's time to get it in your step too.

Over the next 12 weeks Sally Fitzgibbons will share her training secrets, favourite workouts and healthy recipes to inspire a happier, healthier you.

Join our Kick the Kilos competition as we seek out the most active city in Queensland and northern New South Wales.

Fourteen regions will go head-to-head for the top gong of Fittest Town. The aim is to run or walk as many kilometres as you can over 12 weeks, log your scores in our Strava group, and the town that racks up the biggest distance overall and per capita wins.

To join your local team, download Strava on your smartphone and search Kick the Kilos in the clubs section. Find your local newspaper and 'join'.

The competition starts next Saturday, so gather your mates and get your walking shoes ready - let's show the rest of the regions who's boss. 

WEEK ONE WORKOUTS

1. UPPER BODY

Pushup position touches

High plank position
High plank position

Start in a high plank position with your hands underneath your shoulders and aim to maintain a straight line from your shoulders, through your hips to your toes. Keep your core engaged by pulling your belly button towards your spine. Starting with your left hand, reach out to touch 4 points in a semi circle - as if your hand is moving like a clock. Return to the starting position and repeat with your right hand. That's one rep. Aim to keep your shoulders and hips square to the floor. REPS:10

Plank extension
Plank extension

 

 

Up down plank

Down plank position
Down plank position

Start in a high plank position on your knees or toes, maintaining a straight line from your shoulders, through your hips to your feet. Lower down on to one elbow and then the other, keeping your stomach engaged and your hips square. Push back up to the starting position and you've completed one rep. REPS:16

Up plank position
Up plank position

 

 

Mountain climbers

Start your mountain climber in a plank position and prepare to feel the movement through your core.
Start your mountain climber in a plank position and prepare to feel the movement through your core.

As before, 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. Maintain a consistent steady pace for a cardio workout. REPS: 10

Raise your knee out to the side.
Raise your knee out to the side.

 

LOWER BODY

Squat jumps

Lean back into the squat
Lean back into the squat

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. 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, stand up from the starting position and don't jump. REPS: 15

And extend through into a jump
And extend through into a jump

 

 

Reverse lunge

This exercise is sure to get your heart rate up.
This exercise is sure to get your heart rate up.

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. REPS: 16

 

Wide squat

Make sure you maintain your form throughout the squats.
Make sure you maintain your form throughout the squats.

Start in a standing position with your feet slightly wider than hip-width apart. Slowly lower down into a squat, keeping your back straight and your chest up. With every rep, aim to go as low as you can while maintaining good form. REPS: 12

 

FULL BODY

HOW TO SUPER SET: For each set, alternate between exercise 1 and 2 through the pyramid time blocks. So for example, for set 1, complete 15 seconds of skipping then 15 seconds of pushups hands raised. Then 30 seconds of skipping, and 30 seconds of pushups. Then 45 seconds, and so forth.

Super set one

Skipping: 15s/30s/45s/60s/45s/30s/15s

Pushups Hands Raised

The higher you set your upper body off the ground the easier these will be.
The higher you set your upper body off the ground the easier these will be.

15s/30s/45s/60s/45s/30s/15s

Start in a high plank position with your hands shoulder width apart and elevated on a bench. Maintain a straight line from shoulders through to your heels and your core engaged, with your belly button pulling towards your spine. Breathe in and lower down slowly in a controlled movement. Exhale as you push back up. A higher elevation will make this easier if needed, and a lower elevation will give you more of a challenge!

Super set two

Skipping: 15s/30s/45s/60s/45s/30s/15s

Sumo Squat Hold 15s/30s/45s/60s/45s/30s/15s

 

Sumo squats are a great way to tone your legs.
Sumo squats are a great way to tone your legs.

With your feet out wide, lower into a sumo squat with your knees tracking out over your toes. Keep your back straight and your chest up and bring your hands to a prayer position in front of your chest.

Super set three

Skipping: 15s/30s/45s/60s/45s/30s/15s

Crunches: 15s/30s/45s/60s/45s/30s/15s

 

Nothing tones your stomach like crunches.
Nothing tones your stomach like crunches.

Start lying on the floor with your feet anchored and your arms across your chest. Engage your core by pulling your belly button to your spine. Exhale and lift up until your eyes are in line with your knees. Lower slowly back down and repeat.

 

Sally's new fitness app, Train Like Sally, is launching summer 2016 with programs available for every fitness level. For more information, check out www.trainlikesally.com or follow her on facebook or Instagram.