Summer is officially only 10 weeks away, so to help motivate you, we chat with Gold Coast fitness expert Asha Burnley who gives the low down on some super easy, do anywhere exercises for a Spring Work Out.
1 – Lunges
Keeping your legs shoulder width apart, take a big step forward until your back heel comes off the ground. With your chest up and tummy tight, bend both your knees to lower your body towards the ground making sure your front knee is not going over your toes. Just before your back knee hits the ground, push back up driving through the heel of your front foot.
TIP: To keep your spine neutral, make sure you’re facing forward instead of up or down.
2 – Bench Squats
Stand about one foot’s length away from a bench with your feet shoulder width apart. Keeping your chest up and tummy tight, bend your knees without allowing them to go over your toes, lowering your booty towards the bench as if you are going to sit on it – but don’t sit down. As soon as your booty taps the bench, stand tall driving through your heels.
TIP – When standing keep your chest up and eyes level do not look down or up. This will keep your back nice and straight.
3 – Tuck Jumps
Start standing with your feet shoulder width apart, then bend your knees to lower a little and spring up off your toes into a big jump. While you’re in the air, bring your knees up to your chest and land as softly as you can.
TIP – Use your arms for momentum to help jump as high as you can.
4 – Single Leg Bench Squats
Stand on one leg about one foot’s length away from a bench. Your other leg should be straight out in front of you. Keeping your chest up and tummy tight, bend the leg that’s on the ground without allowing your knee to go over your toes. Lower your booty towards the bench and sit down. Once you’re down, stay on that one leg, and stand tall again keeping your chest up and tummy tight.
TIP – To make this one harder, use a lower bench or chair.
5 – Glute kickbacks
Stand with your feet together. Keeping one leg straight, kick it back behind you squeezing through your glute. Make sure your hips are facing forward; do not twist your hips back with your leg. Remember that your tummy needs to be tight and your chest up.
TIP – Keep your back foot flexed rather than pointed. Also, if you’re finding it hard to balance, try holding onto a tree, railing or chair during this exercise.
YOUR PROGRAM
Weeks 1 & 2
Complete each move = 30 seconds
Rest after each move = 30 seconds
Rest after each circuit = 90 seconds
Total number of circuits = 3
Weeks 3
Complete each move = 45 seconds
Rest after each move = 20 seconds
Rest after each circuit = 60 seconds
Total number of circuits = 4
Week 4
Complete each move = 60 seconds
Rest after each move = 15 seconds
Rest after each circuit = 60 seconds max.
Total number of circuits = 5
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