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COMMIT TO FIT
COMMIT TO FIT SERIES:
CIARA
We don’t know what you’ll notice first about our PW Pro Ciara. Her dazzling smile, Rapunzel long-blond hair, chiselled abs or the glutes that have earned her the nickname “booty queen”. In the next instalment of our Commit To Fit series, we’re sharing another of our exclusive to Protein World workouts, from the glutes queen herself. This workout has been designed to target your peach, so regardless of whether you’re male or female, no one likes a flat bum – so tone those muscles and get growing!
WORKOUT
This workout requires you to superset – that’s two exercises back to back without rest.
Complete each superset and rest between 30 seconds to one minute after. Repeat for 3 - 4 rounds.
20 JUMPING LUNGES
Starting in a neutral standing position, take one step forward so your front knee is at a 90 degree angle, and make sure your knee doesn’t lean over your toes. Your back leg should drop down to a 90 degree angle, with your knee just above the floor. To complete the rep, you need to jump from this position and land on the opposite leg in the same lunge position. Complete this in quick succession.
20 SQUAT JUMPS
Start in a squat position with your arms out by your sides. As you stand up, bring your arms up to finish above your head and your feet together – like a normal star jump. As you drop your arms back down to your sides, fall back into a squat.
20 STEP UPS
Step each foot individually onto your step board as quickly as possible. You need to ensure that you are placing your feet flat onto the step before you step back down, otherwise you’re just toe tapping the equipment – this won’t target your glutes as much.
20 DONKEY KICKS BENT LEG
Position yourself into an elbow plank position and drop your knees to the floor. Lift one leg straight up to just above your butt level, and bend the knee to 90degree, bringing the foot up in the air. Pulse your leg very slightly up and down for 20 reps. Repeat on the opposite side.
OTHER STORIES
COMMIT TO FIT
Mr PMA helps kick-start our Commit To Fit series with a range of simple workouts designed to help get you into shape.
10 THINGS TO KNOW ABOUT WEIGHT LOSS
Losing weight is never easy, especially as the weather changes and the winter warming carbtastic indulgences start to call.
ABS ARE MADE IN
THE KITCHEN
COMMIT TO FIT SERIES
CIARA
We don’t know what you’ll notice first about our PW Pro Ciara. Her dazzling smile, Rapunzel long-blond hair, chiselled abs or the glutes that have earned her the nickname “booty queen”. In the next instalment of our Commit To Fit series, we’re sharing another of our exclusive to Protein World workouts, from the glutes queen herself. This workout has been designed to target your peach, so regardless of whether you’re male or female, no one likes a flat bum – so tone those muscles and get growing!
All workouts have been designed to provide you with a quick full body blast, that will easily fit into a spare 30 minutes of the day. Be sure to keep checking back, as every week we will be launching a new workout from a different member of our team of Pros to always keep your workouts fun and varied.
WORKOUT
This workout requires you to superset – that’s two exercises back to back without rest.
Complete each superset and rest between 30 seconds to one minute after. Repeat for 3 - 4 rounds.
20 JUMPING LUNGES
Starting in a neutral standing position, take one step forward so your front knee is at a 90 degree angle, and make sure your knee doesn’t lean over your toes. Your back leg should drop down to a 90 degree angle, with your knee just above the floor. To complete the rep, you need to jump from this position and land on the opposite leg in the same lunge position. Complete this in quick succession.
20 SQUAT JUMPS
Start in a squat position with your arms out by your sides. As you stand up, bring your arms up to finish above your head and your feet together – like a normal star jump. As you drop your arms back down to your sides, fall back into a squat.
20 STEP UPS
Step each foot individually onto your step board as quickly as possible. You need to ensure that you are placing your feet flat onto the step before you step back down, otherwise you’re just toe tapping the equipment – this won’t target your glutes as much.
20 DONKEY KICKS BENT LEG
Position yourself into an elbow plank position and drop your knees to the floor. Lift one leg straight up to just above your butt level, and bend the knee to 90 degree, bringing the foot up in the air. Pulse your leg very slightly up and down for 20 reps. Repeat on the opposite side.
- OTHER STORIES -
COMMIT TO FIT
Mr PMA helps kick-start our Commit To Fit series with a range of simple workouts designed to help get you into shape.
10 THINGS TO KNOW ABOUT WEIGHT LOSS
When we make the decision to start losing weight and lead a healthier lifestyle, we can often lose motivation when we don’t see the numbers.
RECIPES
Abs are made in the kitchen.
