Total Body Cardio: Fighting Fit Friday Week 4

Total Body Cardio: Fighting Fit Friday Week 4



Welcome to week 4 of Fighting Fit Friday with its4women – the final week of our workout journey. Congratulations on making it this far. Week 4 follows the same pattern as the previous weeks, as we team up with its4women’s brand ambassador and Northern Ireland’s only female professional boxer Cathy McAleer.

Remember, no equipment is required for any of our Fighting Fit Workouts, they can be done anywhere anytime. Just like your its4women car insurance, you can purchase, renew, manage and make changes to your car insurance policy 24/7, 365 days a year via our online portal! It’s quick, easy and available at a time convenient to suit you.

You can watch Week Four: Full Body Cardio on our YouTube channel, or check out the four simple exercises below, making sure you’ve done your warmup and not forgetting to include a cool down at the end.

Week 4: Full body cardio

1. The frog

Time: 30 seconds Rest: 20 seconds

Start off in a low squat position, with your elbows inside your knees, sitting as low as you can. Move your hips up as high as you can, then sit back down as low as you can.

2. Static squat with hip twist


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Time: 30 seconds Rest: 20 seconds

Start off in a squat position with your legs in a wide stance. Twist your left hip to drop your left knee, twist back to the central position then twist your right hip and drop your right knee before twisting back to the central position.

3. Bear crawl

Time: 30 seconds Rest: 20 seconds

Start on all fours and lift your knees so they’re at a 90-degree angle and hoovering slightly off the ground. Keep your back flat, move one hand and the opposite foot forward and equal distance with staying low to the ground, then move back and repeat.

4. Rock forward and back plank

Time: 30 seconds Rest: 20 seconds

Push the weight to the balls of your feet, hands flat on the ground, before shifting your weight forward pushing into a plank position and then backward to the starting position.

Last one ladies, keep going!

5. Heel tap

Time: 30 seconds Rest: 20 seconds

Feet flat on the ground, bend down to touch the ground with your hands. Jump up in the air and tap your heels together.

What next?

If you’re feeling adventurous, you can repeat each exercise a second and third time.

Congratulations - You did it! Great job!


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