Empower Yourself With LADIES FIRST

Don't put off what you can do today until tomorrow. Tomorrow never comes, take ACTION and take CONTROL of your goals. You'll look back in a year from now, feeling super proud of what you have achieved and wonder why you didn't start sooner

Happy Friday!!! . Looking to get moving this morning? Here’s a few of the little moves that I love to get things moving and to get your core firing, engaged and active. . A great little set involving stability, coordination, deep abdominal activation and strengthening to complement your training or recovery 🙏🏻 .

WARM UP 💥 . 3 - 5 rounds of this and I was ready for my back workout! 🏋🏼‍♀️ 💥 - 1 min row (focus on back squeeze) - 5 x Reverse Hindus - 5 x Chameleons - 30 Seconds Handstand Hold - 5 x Handstand press . Give it a go, using ZUU a rower and a wall 🤣. Most definitely warm and ready to move some weight around. WWW.LADIESFIRSTTRAINING.COM

Haven’t tried these in a while! . Some deep squats to plyometric jumps and Pistol squats... . Pistol squats are an advanced unilateral lower body exercise often done with bodyweight or lighter loads to increase single leg strength, balance, and improve movement mechanics of the lower body. . They also work the same primary muscle groups used for running, including the hips, hamstrings, quadriceps, gluteus maximus and calves. . WWW.LADIESFIRSTTRAINING.COM

Short, sharp and SWEATY! 💦 . An old trusty set of mine when I want to have a good blow out and turn my brain off 🧠 🧘🏼‍♀️ . START: 3mins run 10 x Dumbbell moves (Thrusters, squat press, snatch, deadlift burpees etc...) Followed by: Decrease run time by 30seconds and increase speed by 0.5 until you get to 30 seconds sprint. . If you’re feeling extra spritely reverse it back up 🤣💪🏼 . Give it a try if you’re stuck for something to do 🥰 . NOT advised post natal my if you’ve not specifically strengthened your core and pelvic floor in preparation for running or heavier weight. You can still do this but I recommend using a different CV method e.g bike or rower and use a lighter weight focusing in technique. . WWW.LADIESFIRSTTRAINING.COM

Short, sharp and SWEATY! 💦 . An old trusty set of mine when I want to have a good blow out and turn my brain off 🧠 🧘🏼‍♀️ . START: 3mins run 10 x Dumbbell moves (Thrusters, squat press, snatch, deadlift burpees etc...) Followed by: Decrease run time by 30seconds and increase speed by 0.5 until you get to 30 seconds sprint. . If you’re feeling extra spritely reverse it back up 🤣💪🏼 . Give it a try if you’re stuck for something to do 🥰 . NOT advised post natal my if you’ve not specifically strengthened your core and pelvic floor in preparation for running or heavier weight. You can still do this but I recommend using a different CV method e.g bike or rower and use a lighter weight focusing in technique. . WWW.LADIESFIRSTTRAINING.COM

Wanting a sweet treat? This super simple method will leave your mouth watering and the whole family happy

Sent to me by one of my lovely online clients: When you've just finished and smashed a workout set by your PT, but they're not around to celebrate with you... Shes so happy for mummy, as you can tell! x