Ready, Set, Abs! Fighting Fit Friday Week 3



Welcome to week 3 of Fighting Fit Friday with its4women. We are so excited to be joining you on your 4-week feel-good workout journey. Its4women’s brand ambassador and Northern Ireland’s only female professional boxer, Cathy McAleer, will be with you every step of the way to keep you on track, stay motivated and burn those calories!

No equipment is required for any of the workouts, they can be done anywhere, anytime. Just like its4women car insurance, you can manage your car insurance policy via the online portal 24/7, 365 days a year – at a time that is convenient to you.

After you’ve done your warmup, follow the exercises below.

Week 3: Core

1. Plank


Ready, Set, Abs! Fighting Fit Friday Week 3


Time: 30 seconds Rest: 20 seconds

Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under. Keep your body flat.

2. Rocking plank

Time: 30 seconds Rest: 20 seconds

Start in a plank position on your forearms with feet shoulder width apart and your lower back flat. Slowly shift your weight forward and then backward to the starting position.

3. Arm and leg lifts

Time: 30 seconds Rest: 20 seconds

Lay flat on your stomach, keep your hands at a right angle, feet flat, head down, and gently raise your arms and legs. Add in a slight pause at the top to back this exercise slightly harder.

4. Sit ups

Time: 30 seconds Rest: 20 seconds

Lay flat on your back, with your hands clasped together behind your neck. Keep your feet firmly on the ground, curl your body all the way up towards tier knees then slowly lower yourself down, returning to the starting point.

5. Bicycle crunch


Its4women Fighting Fit Friday Week 3


Time: 30 seconds Rest: 20 seconds

Lie flat on your back, bend your knees and lift your feet up so your legs are extended. Bring your right knee to your chest and touch your left elbow to it. Twist your torso as you draw in your knee. At the same time, rotate your left elbow to touch your right knee.

6. Sit ups with reach ups

Time: 30 seconds Rest: 20 seconds

Lay flat on your back, bend your knees and keep your feet flat on the ground. Bring your arms in front of your head and lock your thumbs together. Reach to the ceiling every time you curl your body sitting up, then slowly lower yourself down.

Watch week 3 here

See you next week!


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