Kult Wellness

HAVE YOU SIGNED UP ALREADY?? ✔️or ✖️?

Either way, you still need to register, click the *LINK IN BIO** to get set up to start on Monday 🔥⚡️🙌🏼

Not sure what it’s all about? Everything you could want to know, you can find out by clicking the **LINK IN BIO**

This is going to be an EPIC challenge that we want you to join us for. It’s not your average fitness challenge....
⚡️30 online workouts
⚡️Daily teachings from wellness + lifestyle experts
⚡️Access to exclusive challenge Facebook group
⚡️Discounted nutrition course
⚡️Prizes

We have put all our quarantine blood, sweat and tears into truly creating a place to make this time at home count. We are in this together ⚡️

LEG BURN w/cardio✅
[ modified hip thrust ]
- lay on back and put one heel on a foam roller (regression= put foot on stable elevation or keep on ground)
- **engage core to maintain balance in foot on roller** and preform hip thrusts engaging glute muscles to raise hips up
- lower hips back down to starting position and repeat
[ Broad jumps + reverse duck walk ]
- swing arms back and come down into squat position
- drive forward with hips while jumping out as far as possible **land softly in a good athletic position
- stay in squatted position and step backwards to original position + repeat

[ Landmine squat + press ]
- starting in squat position, hold landmine at chest height
- As you come up from the squat press the landmine all the way up overhead
- Keep core and torso rigid and and engaged throughout

🔥CORE CRUSHER🔥
[ Banded lunches ]
- anchor resistance bands behind you
- stagger stance and alternate punching left and right
- keep hands face height
[ Bosu ball knee to elbow taps ]
- put feet on bosu ball and start in plank position
- alternating bring knee to elbow on each side
[ Small- big rope snakes ]
- start with small rope snakes and as you walk forward increase the size of ‘snakes’
- do this by expanding distance you raise the ropes up and down
- once you come close to anchor position start walking backwards to ropes full length
- as you make your way back start to decrease size of snakes to small and fast again
- repeat walking in and out
This superset is good for not only your core, but your shoulders are gonna feel a damn good burn too!! 🔥🔥🔥🔥⚡️⚡️⚡️⚡️

🍑BOOTYYYY🍑b***y superset
[ Weighted supermans ]
- lay on stomach with feet anchored under a weight
- use glutes to lift chest up off ground
- keep arms extended out front or hold weight at chest
[ Broad jump + reverse duck walk ]
- swing arms back and come down into squat position
- drive forward with hips while jumping out as far as possible **land softly in a good athletic position
- stay in squatted position and step backwards to original position + repeat
[ Standing single leg hip extensions ]
- stand on one leg and use glutes to extend other leg backwards
- do equal reps / time for each leg
*keep core engaged and pelvis tilted towards belt button (don’t let back sway and core disengage)
👌🏼🍑 watch dat b***y grow 🔥🔥🔥

ANOTHA FB 💥
[ Alternating reverse lunge with landmine ]
- hold landmine at full extension over head while in starting (standing position)
- step back with one foot into lunge position
- while lowering into lunge, holding landmine with opposite hand to leg, lower landmine to chest shoulder height
[ Bosh ball banded crunches ]
SET UP: secure band to something stable and place bosu ball 3-4 ft from band anchor ** band should be slack when lying back on bosu ball
- hold band over head and lay down on ball
- crunch up - band should gain tension as you sit up
[ Manmakers ]
- basically a burpee with dumbbells
- start in push-up position holding dumbbells on the floor
- row the dumbbells once in each arm
- hop feet forward
- stand up + curl dumbbells
- when standing press dumbbells up overhead
-repeat
Comment Level of 1-10 how much you sweat during this superset ⬇️⬇️💦💦

💥FULL BODY 🎉
[ Barbell thruster ]
- stand with feet shoulder width apart
- bring barbell up to chest
- use a slight squat as momentum to powerful press barbell up overhead
- the lower back down to chest
[ Plank forward sway ]
- in a plank position on elbows or hands
- sliders under feet
- use core to pull body forward - maintaining rigid plank position
- holding position push body back to original position
- sliders allow feet to slide forward and backwards
[ Leg raises + reverse crunch ]
- lay on back and find something to hold onto over your head to anchor you to the ground
- press the small of your back into the ground, keep your legs straight and raise them up to 90 degrees
- once your legs reach 90 degrees keep them straight into air and lift your feet towards the ceiling

FULL BODY SHRED 🔥🔥⚡️🔥⚡️
[ Romanian split squats ]
- have one leg elevated into bench or box behind you in lunge position
- use body weight or hold dumbbells for added difficult
- squat up down keeping chest high
- push through glutes
[ Alternating lateral ball slams ]
- place ball on ground on one side of body
- start in athletic squat position
- reach down and grab slam ball - bringing it all the way over your head and slamming it down on to ground on opposite side
- keep chest high and core engaged when reaching down to pick up slam ball
[ Burpee + bench overs ]
- standing on one side of the bench complete a full burpee
- hold onto bench with both hands and hop back feet over to the opposite side
- burpee on this side ; repeat
ITS OUR 2️⃣ND BIRTHDAY 🎂. Thank you to all our amazing team, clients and supporters. We are humbled.

FULL BODY CARDIO 💦💦
[ Step ups + Knee drives ]
- step onto box or bench using glutes to lift you up
- drive the other knee up towards chest
- add a jump at top of knee drive for added difficulty
- bring foot back down to ground, repeat on same leg for 30 secs then switch to other side
[ Med ball reverse shoulder toss ]
- lift Med ball from ground and toss over one shoulder
- turn around and repeat over opposite shoulder
- 12 reps or 30 secs intervals
[ Banded jack + row hops ]
- while holding bands with both hands start with feet together
- hop feet out as you would in a jumping jack
- at the same time row the back back, bringing using back muscles to squeeze shoulder blades together
**keep elbows tight into the body while rowing with the band
This is a great way to get in your cardio that keeps your body guessing and your heart rate high! Nothing boring going on here 👏

CHEST ➕ BACK 💪🏼
[ Battle rope punches ]
- with a staggered boxing stance hold a rope in each hand
- althernate powerful and controlled punches with each hand
- keeping core engaged and hands up by face
[ TRX row ]
- position body in an incline facing the ropes
- using back muscles, keep elbows tight into body and pull yourself up
*imagine squeezing a piece of paper in between your shoulder blades
- make it harder by walking your body more horizontal (feet towards ropes) or easier by bring body more vertical (feet away from ropes)
[ 10-1 pushups ]
- lower yo used down in a controlled 10 second count
- push up powerfully in a 1 second count
- keep core and torso rigid and engaged *pelvis tilted forward towards belly button
Tag someone that needs to try this! 👏

🍑Bootyyyy Burner 🍑
[ Sumo jump squats + floor tap ]
- feet wider than shoulders toes angled out slightly
- explode up and reach hands up high
- land in squat position and reach down to tap the floor with your fingers *keep chest up high and avoid bending over at hips
- drive b***y down to the floor to tap
⚡️PROGRESSION : add one or two weights in hands to increase resistance
[ Lying Box hip extensions ]
- lay on box or bench with hips on edge of box
- raise legs toward the ceiling by squeezing glutes
- squeeze glutes at the top of extension
[ Elevated glute thrusts ]
- laying on floor elevate feet into box or bench
- press through heels and drive hips upwards using your glutes
- keep core engaged on lift + lower of hips!
⬇️ Comment what kind of exercises you wanna see!! ⁉️