Free Ankle Weight Workout

To celebrate the launch of my new ankle weights, I thought I would put together a quick workout for you girls to enjoy!

Jump to:

• Ab Bikes
• Split Squats
• Knee Ups
• Snap Push Ups

The Ankle Weights Workout

Set your timer for 7 minutes and complete the following four exercises as many times as possible. Once the timer goes off, take 30-60 second break before repeating this circuit for another 7 minutes. Get ready to sweat!

• 30 Ab Bikes (15 per side)
• 15 Split Squats
• 24 Knee Ups (12 per side)
• 15 Snap Push Ups

Ab Bikes

Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on. Keep alternating between sides until you have completed 30 reps total.

Tip: It’s really easy to race through this exercise. I recommend taking your time and making sure that your knee meets your opposite elbow every single time. Get ready to feel your abs burn!

Split Squats

Collect a small step and position yourself on top of it. Bend your knees and jump upwards into the air. While you’re in the air, reposition your legs so that you can land in sumo (wide) squat position with one foot on either side of the step. Your toes should be pointing outwards (like a duck!) and your butt should be touching or almost touching the step. Jump upwards into the air again and bring your feet together to land on top of the step. Repeat until you have completed 15 reps.

Tip: Make sure that you land with soft knees when jumping on and off the bench to keep your joints nice and safe!

Knee Ups

Place a bench in front of you and stand with your feet shoulder width apart. Place your right foot on the bench and push through your right heel to extend your leg. At the same time, bend your left knee and bring it into your chest. Place your left foot back on the floor and repeat until your have completed 12 reps. Once you’re done, complete 12 reps on the other side.

Tip: Try not to rest each time that you place your foot on the floor. Once you feel comfortable with this movement, pick up the pace! Briefly place your foot down on the floor to regain your balance and get straight into the next rep!

Snap Push Ups

Collect a small step and place it in front of you on the floor. Place your hands on the step slightly wider than your shoulders and extend your legs so that you are in push up position. Lower your chest towards the step and then extend your arms to get back into push up position. Using your abs and legs muscles, jump your feet in towards the step and then back into push up position. Repeat until you have completed 15 reps.

Tip: Remember to keep your core nice and strong with your push ups. While this isn’t an ‘ab exercise’, your abs are still working hard to keep your torso stable.