New for 2018
Get prepped to quit the sh*t and get fit, hun! Feel motivated AF in our unreal Activewear 3.0 drop.
Now work it out
You’ve got the kit, now it’s time to use it. Quit slackin’ and let’s work on those booty gains.
1 Squat Jumps
Stand with your feet shoulder-width apart and make sure your chest is up and out. Feeling a little wobbly? Keep your arms out in front of you for balance babe! Now sit back and down like you're sitting in an imaginary chair, keeping your back straight and getting into squat position! Jump up from this position and give it all you've got! Make sure you're controlling your landing (top tip, the quieter your landing is the more control you've got!) and lower yourself back into a squat position. Complete 3 to 5 sets of 10 reps for ultimate booty gains bae.
2 Overhead Press
Bingo wings be gone! Pick your dumbbell weight but make sure to start small and work your way up, we want to tire your muscles not overwork them entirely! Stand with your legs hip-width apart, and raise each arm so your biceps are parallel to the ground in a ninety degree angle. Exhale and lift your arms and the weights slowly overhead, toward the ceiling. Breathing is key, babe, so inhale as you bring your arms down slowly into the starting position. Do three to five sets of 10 - 12 reps to get those arms to work!
3 Walking Lunges
Take your basic lunge and upgrade it with a walking lunge. Perf for toning your legs and for hip flexors to make sure they loosen up, which is a massive benefit as they are involved in almost every kind of movement of your lower body! Stand upright with your feet together, lift your right knee up and take a controlled step forward, lowering your hips to the floor by bending both knees at 90 degree angles. Your back knee shouldn't touch the ground and your front knee should be directly over your ankle! Press your right heel into the ground and push up bringing your left leg forward and stepping into another lunge on the opposite side. One step is one rep, so do 20 of these for 3 - 5 sets. Wanna make it harder? Add some dumbbells into the mix for extra weight!
4 One Leg Deadlifts
It's all about that booty with an exercise that can be done with or without weights depending on how comfortable you are! Stand with your feet side by side and shift all your weight into your right foot. Make sure your core muscles are working and keep them "enagaged" (gymspeak for keeping your muscles tight, not sucking in your stomach!). Start to lift your left leg backward and reach your torso forward. Extend your arms out in front of you and keep balanced, babe! Move your torso and leg further until you are parallel to the floor. Hold the position for a few seconds before slowly moving back to the start position.
Squats are an essential part of any fitness routine and one of the most effective exercises you can do! Stand with your feet shoulder width apart and extend your arms or place either side of your head with elbows bent for balance if you need too! Sit back and down like you're sitting in an imaginary chair keeping your back straight and facing forward. You're gonna wanna get low for this one, and make sure your thighs are as parallel to the floor as possible with your knees over your ankles. Make sure you're pressing your weight into your heels. Keep that body tight babe and push through your heels to bring yourself back up to the starting position! Start with 3 - 5 sets of 10 reps and increase the reps as you get more skilled with your squat. It seems simple but it's tricky to master the form, so focus on form first and reps second!
Master the jump rope and you can integrate this into any workout as your cardio, whether it's basic jumping or extra AF. You can even jump an imaginary rope if you don't have the gear to hand and it'll still burnt those calories babe! Start with your feet together and your arms either side. Swing the rope up over your head and as it comes down in front of you, jump off both feet. Continue the motion with the rope and keep jumping! Small and controlled jumps in quick succession are better for a sweaty cardio sesh! Try for 10 minutes as a quick burst or work into any circuit for a few seconds! If you haven't got the rope go through the same motions with controlled jumps and moving your wrists to get the rhythm as if the rope was there!
7 Bicep Curl
Another one to get super strong arms! Stand with your feet directly below your hips, holding a dumbbell in each hand with your palms facing out. Start small with the weights if you aren't used to it and build yourself up as you get stronger. Bend your elbows, bringing the weights to your shoulders. Lower the weights slowly into the starting position for one rep! Try 3-5 sets of 10 reps and increase to 12 or 15 if you want to feel the burn babe!
Another one that is definitely an exercise you should be adding into your gym routine is the deadlift as it works all over your body and is perf for working your core and keeping your spine strong! Holding the dumbbells at your side, keep your arms straight and your knees slightly bent. Slowly bend at your hip joint, NOT your waist, and lower the weights as much as possible! Make sure to keep your spine neutral (gymspeak for not straining it by keeping it in the correct position, so there's no added pressure on it!) and your back straight. It's essential that you keep the dumbbell as close to your legs as possible for the exercise to work the correct muscles! Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down making sure your spine stays straight! Try 3 - 5 sets of ten reps and build up reps as you get stronger!