Wednesday Word Workout: Dedication

Each Wednesday Lauren Hannaford takes us through a grueling workout, inspired by a word, that will get your body summer ready in no time. This week, the word is DEDICATION. As Lauren says, “Take the time to prove your dedication to your-self to achieve your goals and to live a long healthy life.”

Running butt kicks

Press out of the ball of your foot and use your hamstring to pull your heels to bottoms with each step. Make sure you are on an even surface for safety.

Squat jumps

Keep your core switched on, heels pressed into the floor as you jump, your chest up and bottom tucked under. Touch the floor with both hands in front of you as you squat.

Pushups

Hands flat on the floor with arms locked in straight to start.

Keep belly button pulled in and bottom squeezed to help keep core switched on.

Start knees off the ground, do as many as you can then place knees on ground if you need to.

Plank star jumps

Hands flat on the floor with arms locked in straight to start.

Feel like you are pulling you belly button into your spine and keep your bottom squeezed to help keep core switched on. From here jump your feet outward to shoulder width apart and then back together.

Step back lunges

Start feet should width apart – hands can be placed on hips or arms out straight to the side. Step back to place foot behind you and bend both knees. Press from your front heel to stand back together. Keep shoulders up and straight as possible.

Alternate feet stepping back.

Front support drops

Start in a plank with your hands flat on the ground and your arms straight. From here, controlling through your core by keeping it switched on and tight you are going to drop your right arm onto your elbow, followed by the left then but up to your hands. Alternate each side.

Front support frog runs

Start in a plank with your hands flat on the ground and your arms straight. From here, using your obliques pull right knees to right elbow then left knee to left elbow. continue to alternate legs, focus on turning your knee out as you pull it up to your elbow so it looks like a ‘frog leg’.

Squat pulses

Keep your core switched on, your chest up and bottom tucked under. Press your weight into your heels and do small pulses up and down. Have your arms stretch out straight in front of you.

Wide feet burpees

Start standing with feet shoulder width apart, then place hands between your feet, jump out to plank (keeping your core switched on and tight) without putting your stomach on the ground then jump feet back to outside your hands, stand up and jump with hands straight up in the air. Repeat.

Wednesday Word Workout: Strong

Wednesday Word Workout: Encourage

Wednesday Word Workout: Motivated

Wednesday Word Workouts: Inspire

Lauren Hannaford is an elite gymnast, fitness model, dancer, gymnastics coach and a personal trainer. For more on her click here.

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