Super set workout: Legs, Bums and Tums

This month's workout has been developed by Faster trainer Andy Elliott, it targets Legs, Bums and Tums in a Super Set training style. Super sets are back to back exercises with little rest between transitions, this keeps tension on the muscles making your body work harder! Complete this workout 3 times a week and you’ll notice the difference.

What you'll need

HealthClubTV videos:

• Box Steps
• Side Steps
• Ball Wall Squat
• Wide Squat
• Ball Inner Thigh Squeeze
• Deep Lunges
• Ball Reverse Leg Curl
• Ball Curl

A stop watch

An exercise ball

Optional additional weights

The workout

1. First, we need to get warmed up by raising the heart rate. Starting with 1 minute of Box Steps followed by 1 minute of Side Steps, build the tempo up slowly.  Repeat this twice.

 2. Now time for Ball Wall Squat during this exercise ensure your feet are hip distance apart, facing forward. When performing this movement try to get your knee and hips level.  45 Seconds Work followed by a Ball Wall Squat Hold. The Hold will be holding the knees and hips level for another 45 seconds.

Rest for 30 to 1 minute depending on fitness levels between all exercises.

3. Perfect! Next we start with Wide Squat, really try to get the hips level with the knee when performing this movement to get full muscle function.

4. After this you wi ll need your exercise ball. Moving into the Ball Inner Thigh Squeeze when performing the squeezes try to hold each one for 5 seconds with 1 rest during this 45 second time period.

5. Your legs and bums should be firing by now, so time Deep Lunges to really test you. Really try to length your stride when performing the lunges. Working alternative legs for the 45 seconds.

6. With that exercise ball again we move straight into Ball Reverse Leg Curl really testing the back of the legs for another 45 seconds.

7. Ball Curl will start to fire the stomach muscle up. Try holding for 2 second at the end range of the movement to engange the muscles. After 45 seconds of Ball Curl’s we are straight back into squat. Really drive the glutes down to the floor for a big 45 seconds

Repeat this circuit twice including the warm up exercise but increase their tempo.  For a change don’t be afraid to mix the order of exercise up or start with the second exercise first... It keeps the body guessing and working!

This workout was developed by Faster trained Andy Elliott. Andy is a personal trainer based in London, if you'd like to get in touch with him you can email him at mytrainerAndy@gmail.com