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When your chubby bubby becomes your medicine ball 😂

😩 they took down my last post!

Gave one of my Core Workouts a go today and tapped the mat at the 20min mark ( out of the 30min workout ) but still felt like I got such a good workout and had the best little mascot cheering me on 👶🏻

Girls, get ready for to take you through her All Over Body tomorrow!!

I’m struggling to walk up the stairs after this mornings 30min Butt Workout 😫

With 3 weeks left to go on our Challenge & I’m upping the intensity a little more to make sure we smash out our goals by the end of the 13 weeks!!

B***y today, Abs tomorrow!! Looking forward to tomorrow Core Workout in the morning 🙌

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This mornings Lower Body Burner

Finishing off the week strong...but for those who hit the Snooze button and missed the Live Class the Recorded Workout is ready for you smash out over the weekend 👊

from our beautiful instructor
・・・
Today on Total body workout in 30 minutes! Super speed!🤣

A snippet of Wednesdays Workout with

Join our beautiful Francis every Wednesday & Thursday at 6am.. She may sound sweet but her classes will have you feeling the burn in the first 5mins 👏

This mornings Lower Body Burner 💪

Building strength, toning up and changing your body shape doesn’t have to be difficult.. you don’t need to go to a gym or lift heavy weights to do any of this

My younger self held back on any form of strength training because I thought I had to use weights but was too shy to walk into the weights section at the gym, I had no idea how much weight to put on the machines let alone how to use them

Even now I find it daunting and prefer to workout at home where I can wear my PJ’s if I want to & not care how I look afterwards 🙈

The instructors all use exercises that EVERYONE can do & for those who need an extra challenge we simply modify the move or add in some resistance. Resistance Bands are the absolute best, they strengthen & tone like you wouldn’t believe 🙌

If you’ve been holding back on exercising because you’re not sure what to do or how to do it then these Live Classes are perfect.. we can help you with your technique & take you from a total Beginner without any resistance to a woman who is confident working out with a strong band all while building strength and toning up every part of your body 🍑💪👙

If this is you send me a DM to jump into your FREE TRIAL now

❤️ Kate xx

I meant to get up and join in the Live Class this morning but slept in 🙈 so when Cooper went down for a nap I threw on the Recorded Workout version so still managed hit my goals for the day

Ive kept my goals for the week realistic & achievable....4 workouts, no alcohol or sugar Mon - Thursday & to shower before midday & remove my makeup every night 😂

We are in Week 2 of the 13 Week Challenge & I personally know if I didn’t do this Challenge I would not be any closer to where I want to be

I’m also watching everyone who has joined me hit their goals too which I LOVE seeing 👏👏

Life gets in the way sometimes and excuses are easy to find but the satisfaction of hitting your goals feels so much better

It’s never too late to join, if you’ve been holding back & making excuses now is the time to commit to making a positive change in your life..and we are all here to support you when you need it in the Closed Facebook group which is the best part 🤗

EXERCISE # 5 - UPPER AB KILLER

Last but not least, we're attacking the Upper Abs!!

Aim for 10 of these to finish off your workout!

BEGINNERS MOD - Aim for 5 and increase daily by 1 👊

So now, we have worked your whole Core in just 10mins

Exercise 1 - Transverse Abs ( imagine a line from your right bottom rib to your left hop
Exercise 2 - Obliques
Exercise 3 - Mid Range Abs
Exercise 4 - Lower Abs
Exercise 5 - Upper Abs

So no more focusing on 1 muscle group, to make a difference focus on all 5!

EXERCISE # 4 - DOUBLE LEG LOWER

Now add this to your repertoire

Go for 10!!

BEGINNERS MOD - Bend your knees to a 90degree angle and lower your toes to the ground & up ( moving from the hips making sure not to break the 90degrees )

Or

Don’t lower your legs as low

EXERCISE # 3 - ‘OL FAITHFUL SIT UP

As much as I cringe when I see people thrashing these out, I do believe that when done properly & programmed with other Ab exercises are a great fundamental exercise that will help you achieve that defined Tum Tum

Do 10 Sit Ups in between each exercise ( so 50 in total )

Beginner Modification - Make it 5 and increase it by 1 every day 💪

EXERCISE # 2 - CANDLESTICK

Add this one & I promise you will really feel your Obliques tomorrow!!

Ready...2 x 5 on each side

Beginner Tip - Don't lean too far over or you wont be coming back up 😂

Starting a week of Core...

I thought it would be fun for us to do a Mini Core Challenge together this week so I will be posting break downs of my 5 Fave Ab exercises today

Do each of these everyday for the week and let's see how you feel on Friday 👊

I used to see at the Gym a race of who could do the most sit ups the quickest, but if you slow it down & focus on your technique you're going to get better results with less chance of hurting yourself

OK.. here we go 😁

EXERCISE 1 - SIDE PLANK WITH REACH UNDER & PULSES

They look easy but they use nearly every muscle in your whole body from shoulders to abs to legs

Do 2 sets x 5 Reach Unders & 10 Pulses each side

Modification for Beginners : Place the knee of the bottom leg on the ground but make sure it's still in line with your body 👍

When you find yourself telling yourself what to do 🙈

I did one of my Lower Body Burner Recorded Workouts & to be honest not having to think of exercises along the way was great, the 30mins went quickly enough but WOW my butt was on 🔥 & I definitely struggled but Mr Cooper slept the whole time which was a bonus👌

The first week is always the hardest but the ladies doing the Challenge & I are on track...goals are written down and commitment to workout days have been set 👊

It’s never too late to jump in!! Just click on the link in my BIO

I take my eyes off Marley for 1 second 😂

My last quickie session before the 13 Week Challenge ( see my last post for more info ) starts next week

I’m not motivated to do more than 15min at the moment so can’t wait for the Live Classes where the instructors help to push you through the full 30mins

How’s this for the first day of Winter 🙌

Join Francis Wednesday mornings for your ALL OVER BODY workout

Each workout is 30mins, realistic and every exercise can be modified to suit YOU!

Are you sick of feeling sluggish and lacking in energy?

Then NOW is the time to change that...use Winter to get toned, build muscle and feel energised again in time for Spring

Get a FREE 7 day trial and feel stronger by the end of the week!!

Every new Aussie client to sign up receives a FREE Resistance Band

DM for more info

Upper Body Toner every Thursday 6am

I was never a fan of Upper Body work UNTIL I started these workouts. Incorporating the Resistance Band helped me find muscles that I never knew I had as well as keeping the workouts enjoyable

Without the chance of becoming too bulky these workouts strengthen postural muscles leaving you with beautiful lean, toned arms & back

A HUGE benefit I get from the Upper Body workouts is the headache relief that followed me around for most of my child & adult hood. Before my head felt heavy on my shoulders but now I actually feel a weight off my shoulders

So before, I used to either dread Upper Body work or just skip it completely but now I look forward to it

If your like me ( before ) headaches, postural problems, skipping Arms & Back day book in for Upper Body next Thursday 6am for FREE!!

7 DAY FREE TRIAL ON NOW

DM me your email for more details and the link to the Live Classes