Nikki Fair Fitness

Here's a short sequence for mobility and stability. Each final position should be held for 10-15 seconds.

1. Try and bring your upper body as close to your legs as possible, while simultaneously extending your shoulders as much as possible with straight arms.

2. Come up into a reverse full bridge and go into a one-armed full bridge. Outwardly rotate your arm to point your fingers backwards. Slightly rotate yourself on the supporting shoulder blade and lift your sternum as much as you can.

3. Place your arms shoulder-wide, and with shoulders extended, move your body forward as much as possible. Simultaneously perform a butterfly position with your legs, placing your feet together and as close as possible to your body.

Every little helps especially when it comes to mobility and stability! :)

Legs Bums & Tums home workout!

High heels
High knees
Lunge & twist
Squat & kick
Back lunge & knee
Cross-body knee & kick
Side lunge & sumo squat

30 seconds on, 15 seconds off

Repeat for 3 rounds. Try to squat and lunge lower each time, and kick higher each time!

Let's go let's go!

MMA style workout!

Jab, cross, elbow
Outward curve kick
Back lunge & knee
Jab, cross, sprawl
Squat & front kick

3 rounds
30 seconds each exercise
30 seconds rest between rounds

Let's go let's go!

No gym equipment needed - for this workout all you'll need is a chair, sofa or similar!

Try for a full range of motion on, 10 reps on each exercise each direction:

Squat
Push-up
Step-up & knee-up
Tricep dip
Lateral step-up & knee-up
Bulgarian split squat
Plank & shoulder tap

Let's go!

HIIT home workout - no equipment needed!

30 seconds work
15 seconds rest
3 rounds

Jumping jacks
Jumping lunges
Push-up burpee
Toe touch x 3, suitcase crunch x 3
Criss-cross squat
3-way knee tuck
Side plank burpee

Let's go let's go!