This video is a full body workout with Grace Fit UK and Shona Vertue. In this workout we target the abs, legs and arms, using supersets to get in a quick workout and burn more calories. We have included tips on form and beginners and advanced substitutions. I hope you love the workout!
My Social Medias:
Instagram: https://www.instagram.com/gracefituk/?hl=en
Twitter: https://twitter.com/gracefituk
Depop (buy my old clothes for charity!): https://www.depop.com/gracefituk
Shona’s YouTube: https://www.youtube.com/channel/UCw3_asTSehMF-MbF1cluGCw
Shona’s Instagram: https://www.instagram.com/shona_vertue/?hl=en
The Workout:
Gym:
1A: Squats 3×8
1B: Tricep Push Up (Close Grip) 3×10
2A: Hip Thrust 3×10
2B. Tricep Dip 3×15
3A. Bulgarian Split Squat 3×10 per leg
3B. Seated OH DB press (Neutral Grip) 3×10
4A. Reverse Crunch (Straight Leg) 3×10
4B. Slow Bicycle Crunch 3×10 per side
4C. Crunch 3×10
Home: Fill up two water bottles with water and use them as dumbbells! Links to home gym equipment down below.
1A: Squats 3×8 – water bottle on both shoulders
1B: Tricep Push Up (Close Grip) 3×10
2A: Hip Thrust 3×10 – water bottles across hips
2B. Tricep Dip 3×15
3A. Bulgarian Split Squat 3×10 per leg – use water bottles in each hand
3B. Seated OH DB press (Neutral Grip) 3×10 – water bottles in each hand
4A, B & C same as in gym version above
Tips:
1A: Keep your chest up, and core tight.
1B: Bring hands close together & make sure your elbows shave the sides of your body as you lower down. Do as many full push ups as you can, then drop to knees if too difficult.
2A: Squeeze your glutes at the top & tuck tailbone.
2B: Make sure elbows point backwards & not outwards. Keep chest up & hips close to the bench.
3A: A slight lean forward will help activate the glutes. Drive through the heel!
3B: Don’t arch your back as you push upwards!
4A: Hold onto something above your head to stabilise & engage core
4B: Make sure your shoulders are completely off the floor
4C: Tuck tailbone to keep your lower abdominal active as well.
My Discount Codes:
Uber, £15 off: GRACEFITUK
Uber Eats, £3 off: eats-gracefituk
Want to buy from Gymshark? http://bit.ly/Gymshark_Grace
Want to buy from Women’s Best? https://uk.womensbest.com/ Discount Code: GRACE10
Recommendations:
My favourite leggings: http://rstyle.me/n/cq5vgbca9jx
Lifting Equipment:
Resistance Band – Best, expensive: http://amzn.to/2um8yZM
Resistance Band – Cheap: http://amzn.to/2uhOt64
Knee Sleeves (size down from size chart): http://amzn.to/2tLF1au
Barbell Pad (for hip thrusts): http://amzn.to/2tMc9Pd
Ankle Straps (for cable glute kickbacks): http://amzn.to/2tLI6HA
Converses (for leg day): http://rstyle.me/n/cqb3i2ca9jx
Adidas Ultra Boosts (UK): http://rstyle.me/n/cqb3w6ca9jx
Adidas Ultra Boosts (US): http://rstyle.me/ad/gkadfxca9jx
Polar A360 (best fitness watch in my opinion): http://amzn.to/2uUQkvg
Recovery:
Foam Roller: http://amzn.to/2tLT7IX
Massage Ball: http://amzn.to/2um3B32
At home workout equipment:
Ab Roller: http://amzn.to/2ulW8Rt
TRX: http://amzn.to/2sTrCKy
Dumbbells: http://amzn.to/2tLJcml
Kettlebells: http://amzn.to/2umbEg6
Barbell: http://amzn.to/2um0J6i
Resistance Band – Best but expensive: http://amzn.to/2um8yZM
Resistance Band – Cheap: http://amzn.to/2uhOt64
Cameras:
Video:
Canon g7x: http://amzn.to/2uhw0To
Sony rx100 Mark 3: http://amzn.to/2vlJt0N
Sony rx100 Mark 5 (better version of above): http://amzn.to/2vqyeVD
For photos – Olympus PEN EPL8 with 45mm lens (suuuuper good blurred background look but fixed zoom) so I use the 45mm lens for amazing photos and the lens it comes with for good photos:
Camera: http://amzn.to/2w3NapN
Lens: http://amzn.to/2vqzeZP
Supplements:
Protein Powder (Most Delicious Ever – Peanut Butter): http://amzn.to/2tLZlZ8
Protein Powder (Most Delicious Ever – Salted Caramel): http://amzn.to/2tLNsTc
Creatine: http://amzn.to/2tLYI1O
Pre-Workout: http://amzn.to/2tM58y1
Headphones:
Overhead Headphones – very expensive but amazing: http://amzn.to/2thQzhS
Overhead Headphones – cheaper: http://amzn.to/2sTBDHr
In-ear Headphones – cheaper: http://amzn.to/2uil63n
In-ear Headphones – more expensive but great: http://amzn.to/2uidtKw
Skincare (I really splash out on skincare because I’ve found what works for me and it lasts ages!):
Day Cream: http://rstyle.me/n/cqb4raca9jx
Night Cream: http://rstyle.me/n/cqb4tica9jx
Eye Cream: http://rstyle.me/n/cqb4sica9jx
Face Wash: http://rstyle.me/n/cqb4g3ca9jx
Primer: http://rstyle.me/n/cqb4uxca9jx
Fake Tan: http://rstyle.me/n/cq3m67ca9jx
My Gymshark Spotify Playlist: https://open.spotify.com/user/21o5jgmtm2yths6dx7sw4zm6a/playlist/3yL47DMEFC7ScBKgoIJVLP
Ashley’s Channel: https://www.youtube.com/channel/UCNtdoNDwznDPpdRmNBl97Lg
( vegan training fit