Autumn Work Out Plan for Girls

One legged squats
Combine with balance pillow or Bosu ball. This exercise challenges your balance as well as your core- and leg strength. Hold your arms in front of you for stability, or on your hips for more challenge.

Lunges
From standing position, bring one leg forward, keeping your back straight, knee over your toes, press yourself back to standing position. Shift leg. You can alternate this easily with short or long steps forward, sideways or even backwards. Keep your eyes straight forward and knees ALWAYS over your toes, no sideways sliding here! You can also combine this with Bosu ball, but keep your eyes on the ball. This is a good way to challenge your balance, but be careful! Excellent for us with unstable knees.

Hamstrings
“Finn” Ask your friend to keep your calfs firmly to the ground holding at your ankles, while you let your upper body slooooooowly fall down-remember, the point is for you to be in control, don’t let gravity to take over! Smooth out the impact in landing with your arms so you won’t smash your pretty face (is that the reason this is called a Finn??) Work hard with your hamstrings on the way up. Push slightly initially to get yourself moving upwards.

Hamstrings with Pilates ball
Lying on your back, legs on the top of the ball- pull ball towards you, keeping your torso up. Squeeeze your cheeeeeaks!

Dead lifts
This is for more experienced ladies, who know the technique. If you haven’t done this before, make sure someone who knows this technique is there to teach you. This is such a great exercise, but only if done correctly, so: Stand with feet slightly apart, bar on the ground in front of you. Grasp bar in an overhand grip, straighten your torso to vertical with your back fixed. Never round your back!!!! Keep the bar close to your legs when descenting. Exhale at the end (upper) and inhale at the beginning (lower part of the exercise)

Back to wall
Stand with your back against the wall and lower your butt until the knee angle is about 90 degrees. Stay in this position for as long as you can. This will burn on your thighs so much you’d rather do anything else but this, but hang in there!

Calf raises
Stand on a block with both/one leg, extent feet. Flex all the way through when going back to the initial position!

Narrow and wide push ups
Keep your core tight and lower your body slowly towards the floor, your breast barely touching it and push yourself up again.

Back raises (extensions) on a bench / floor
With your upper body flexed, extend your back. Roll your back up, do not raise it stiff up! Start the movement on your lower back and one vertebrae after another roll your back upwards until your back is 180 degrees (as when you’re standing) Get back to initial position slowly. Hands behind your head or at the chest. Hold some weights towards your chest for more challenge.

Abs in horizontal stabilisation
Lay on your stomach, hands under you. Think yourself as a log, stiff on your torso. Raise yourself, just leaning on your arms (bended or straight) and hold that position as long as you can. Breath normally and keep your eyes on the floor. Don’t let your lower back arch too much, keep it Straight!

Abs in horizontal stabilisation
In principle, this is the same exercise as above, but do it side ways, leaning to your right or left elbow. You can also make this more dynamic by lowering and raising your torso slowly.

Chins
Everyone knows this one, right? Keep your legs crossed under your for more stability. And by the way: NO cheating here!

Chins
You can also do chins easier, pulling yourself up holding on a weight bar, keeping your torso straight. Think of that log again!