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15 Minute Superset Core!

Posted by Bea Bradshaw on February 3, 2018

Friday nights were made for Supersets.. and this week I put together a short 15 minute workout to absolutely torture those tummy muscles! (..If you’re into that kind of thing🙈)

To be honest I completely made this workout up as I went. But I can confirm truthfully that it’s a total killer and my Abs have been sore ever since! Give this one a go and please let me know what you think – I’d love to hear how you guys get on! ❤️

Superset Rules: Try every exercise for 30 seconds to 1 minute each and repeat this circuit for 15 minutes:

Push Ups (full or half)
Plank
Mountain Climbers
Weighted Jacknifes
Mountain Climbers
Weighted Jacknifes
Crunch to leg extensions
Hand to knee crunches
Slow AB Bike with pause

Watch my video tutorial for this workout on my Instagram, here!😘💪

-Bea xx

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Hey everyone!

I’m Bea. A 20 something lover of all things digital. I own a luxury leather brand called TIA Great Britain, and have a crazy passion for Health and Fitness.

I’m currently living at home in the Manchester area with my parents, and have been completing Kayla Itsines’ BBG programme since April 2015.

I started this blog to showcase my own health and fitness journey with you guys, and thought it’d be amazing to meet and inspire others who are on their own journey too!

PS – Feel free to always ask me any questions/request content from me/give me feedback at any time, I love talking to you guys!

Health and fitness is a long journey, so lets do it together! :)

– Bea xx

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Bea Bradshaw

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Sometimes finding the motivation to workout can be really tricky and similarly, when we’re SO determined to reach our goals, the opposite can be true. When our mindset becomes so driven and focused, we can easily slip into over-training where we can forget that one of the most important parts of exercising effectively is actually giving our bodies time to recover. We put our bodies under a lot of stress and tension when we workout (for example - our muscle fibres tear during exercise which then repair stronger when we rest) and without enough time to properly recover, this can lead to exhaustion. In turn, this can further lead to overuse injuries such as stress fractures, muscle strains, and joint pain. 👎 ———————————————————— 💧But how can I make sure I’m getting enough rest? The @sweat app recommends one full day per week to be taken as a rest day. This is a complete break from training which allows our bodies the time to relax. There are also numerous ‘active recovery’ sessions available which are a series of short stretching and foam rolling (rehabilitation) regimes which can help to speed up the body’s healing process. Another thing I’d really like to point out is the importance of sleep.😴💤 Sleep is one form of recovery which you can do every single day, so please make sure you’re getting a good night’s rest. Remember - Resting is just as important as working out. It is an equal part of the process needed to build strength, endurance, and muscle. So please don’t underestimate it!🙏🖤 #beasweats @waterproject

Be THAT person. Be supportive of each other, be kind to those around you and to those far away. Be the kind of energy that INSPIRES and ENCOURAGES the world because the world needs more people like YOU. Together we will always be stronger.🙏🖤 #beasweats

Let’s talk LISS!🖤⚡️ LISS stands for Low Intensity Steady State, and is any form of cardio exercise where you maintain the same low-intensity cardio pace (a steady state) for a set period of time. Examples of LISS at the gym could include: 💦 Swimming 💦 Incline walk on the treadmill 💦 Elliptical machine/Cross trainer (my favourite!) 💦 Bike But you don’t always have to stick to the gym.. LISS can be super flexible, so why not take it outside? You could: 💦 Go on a lengthy hike 💦 Go for a light jog 💦 Do a hefty session of gardening! ————————————————————— 💡How do I know if I’m working hard enough? I know with LISS it can feel tricky to check you’re working at the correct levels of intensity - especially if you don’t have a fitness tracker, but for someone who also doesn’t have a FitBit/Apple watch etc. I usually go by this general rule of thumb: LISS is performed correctly when you put in more effort than a normal pace, but not as much as you could at your maximum output. - I like to think of LISS as an ‘in-betweener’. It’s a state of cardio that you can almost put your body on autopilot for, repeating the same thing over and over with a low risk of injury! 🙌 ————————————————————— 💡So how much LISS should I do? The @sweat programmes normally recommend 1 session of LISS and 1 session of HIIT (High Intensity Interval Training) per week, as the benefits of LISS include fat burning and enhanced cardiovascular fitness levels. Basically, helping you to power through the rest of your workouts and become fitter and leaner! 💪 #beasweats

My weekly HIIT session takes place first thing on a Monday morning, and it’s (always!) a half an hour boxing workout with my gym’s PT! Boxing is absolutely my favourite type of HIIT training, because it not only wipes the floor with me physically(😂💪) but it’s also a good stress-reliever, and feels more fun as the combos are so varied! My HIIT workouts typically include 7 or 8 two minute rounds of boxing with 1 minute high intensity skipping intervals in between. It’s SO tough... but I LOVE IT!🖤 What is your favourite kind of HIIT? Let me know below!👇 #beasweats

BELIEVE in yourself because YOU are incredible.⚡️ You are capable and destined for so many great things so please, don’t let self-confidence hold you back. I believe in you, and you should too. You’ve got this🙏🖤 #beasweats

Aaw I am so jealous of this little puppy right now😍😍 Although I am going to join team sleep by having a deserved early night 💤 This week has felt a little overwhelming from day 1 but despite the ups and downs my focus is to feel grateful for all that surrounds me. I feel blessed for the incredible people I have in my life, and although sometimes situations may change, there’ll always be a happy ending when you choose to love.🖤 Wishing you all the best Sunday, ready to start it all again tomorrow.🌙 #beasweats @luna.the.dox

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