Feel good workouts to get you ready for Spring/Summer. The indoor edition with Ben Lucas.

Flow Athletic Indoor Fitness Guide
? Jonathan B

Self-proclaimed fitness junkie and workout expert Ben Lucas of Flow Athletic opts for HIIT and weight training when it comes to getting toned and fit for summer.

Also known as High Intensity Interval Training, HIIT combined with weight training, is one of the most time efficient ways to lose weight and tone up, giving you lots of bang for your buck.

While these workouts run for 10 minutes each, repeat the circuit twice or three times for a longer, more intense body burner. Set your HIIT timer for 50 seconds on, 10 seconds rest to sweat it out.

Each exercise includes a level up version if you are feeling like a challenge. Complete as many reps as possible in each round and don’t forget to drink plenty of water throughout.

Let’s see how you go.

Drop Squats – Standing tall with your feet shoulder width apart drop down into a squat position before quickly shooting straight back to standing.
Level Up – Drop squats with a dumbbell and a pulse before shooting straight back up.

Right Side Plank – Start on your right side with your feet together, legs straight and right forearm directly below your shoulder. Engage the core and lift the hips into the air so that the body is in a straight line from head to feet. Hold this position for the duration of the round.
Level Up – Add a pulse to the side plank by slightly lowering and then raising the hips.

Left Side Plank – As above but on the left side.

Bear Hold – Place your hands directly below your shoulders and knees below your hips on the mat. Raise your knees 1 inch from the mat and balance on the hands and toes. Hold the position while keeping your back parallel to the ground.
Level Up – Bear hold but raise opposite arm and leg before replacing it to the ground and repeating for the other side. Try to keep your back parallel to the ground for the duration, balancing through the arms and legs.

Donkey Kicks Right Side – Start on all fours on the mat. Assume a neutral spine position and engage the core and glutes as you lift the right leg. Keep the knee bent, pressing your right foot towards the ceiling before lowering to the ground. Repeat.
Level Up – Complete donkey kicks as above but place a weight behind the right knee to increase resistance as you press up through the glutes.

Donkey Kicks Left Side – As above but on the left side.

Single Leg Lowers – lye on your mat with your hands out to the side. Lift the legs up, 90 degrees to the mat. Keep the spine on the mat and engage through the core as you slowly alternate lowering one straightened leg at a time as close to the ground as possible without curving through the spine.
Level Up – Complete double leg lowers by lowering both legs at the same time. To make this even harder, hover the hands one inch above the ground for the duration.

Glute Bridge – Lye face up on your mat, with your knees bent and feet flat on the floor. Keep your arms by your side as you lift your hips off the ground until your knees, hips and shoulders form a straight line. Engage the glutes and core so you don’t overextend your back and lower down to the mat before repeating until the end of the round.
Level Up – Complete glute bridges as above but keep one leg raised at 90 degrees from the mat swapping which leg is raised half-way through the round.

Push Ups – Lye face down on the mat with the hand directly under the shoulders. Press up through the arms keeping the core engaged until arms are fully extended. Slowly lower down and repeat.
Level Up – Complete a push up with a pulse by lowering halfway down before lowering all the way down to the mat. Repeat.

Crunches – Lying face up on your mat, with your knees bent and feel flat on the floor, place the hands behind the head and engage the core as you lift the chest halfway up the knees and then lower back down. Repeat.
Level Up – As above but hold a weight while crunching up.