WELLNESS TIPS

BODY

AMAZONIAN WARRIOR SHARES HER HOME WORKOUT


Sheridan Tindall, Ex-Dancer/ Gymnast turned Model-Actress who was featured in the Wonder Woman Movie as an ‘Amazonian Warrior’ shares fitness secrets on how to keep that body snatched!

Sheridan has kindly shared some of her at-home workouts that are guaranteed to burn fat, tone and build those muscles. Sheridan also emphasized to us how eating a wide variety of different healthy foods in the right proportions, will support any fitness journey.

 

 

Please see the table below for the moves.

 

Polite Disclaimer

HILSON is only sharing tips on exercise and strongly suggest that you should consult with your
physician or personal trainer before taking part in any of the exercises you read here today.

 

EXERCISE ROUNDS & REPS MUSCLES WORKED & BENEFITS MODIFICATION FOR BEGINNER MODIFICATION FOR INTERMEDIATE
GLUTE BRIDGE 3 X 10 Works: Gluteus Maximus, Thighs, Hips, Core, and Hamstrings.

Benefits: Glute bridges will be one of your best sources for booty burning exercises.

Stick to the basic Glute Bridge and use a pillow underneath if needed. Maximize Hip Extension with weights and a resistance band.
BURPEES 3 X 10 Works: Glutes, Quads, Core, Calves, Shoulders, Chest, Triceps.

Benefits: Full-body muscle building and cardio exercise.

Lower the intensity of the Burpee by slowing it down with no jumping. Maximize Burpee movements, add ankle weights and make sure you’re controlling the entire movement.
SIDE PLANK 3 X 15 (E.S) Works: Core, Abdominal Obliques.

Benefits: Improving spinal stability, as well as increasing your muscle endurance and balance.

Stick to using your body weight and place a pillow underneath your hip if needed. Using a dumbbell raise your top arm not on the ground straight up above your shoulder and hold for the duration of the plank.
RUSSIAN DEADLIFTS 3 X 10 Works: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Back Lliocostalis, Longissimus, Spinalis, Muscles, Erector Spinae Muscles, Latissimus Dorsi, Arm and Grip, Shoulder, Abdominal Flexor Digitorum Profundus (forearms) and Finger Flexors (grip), Core Trapezius.

Benefits: Increased fat burning, better posture, engages all of the major muscle groups to work, increased real-life lift, one of the safest weightlifting exercises you can perform, improved grip strength and increase cardiovascular ability.

Use no weight or resistance band. Increase weight and add a resistance band. Start to alternate legs, turning exercise into single deadlifts.
BICYCLE CRUNCHES 3 X 30 Works: Rectus Abdominis, Hips, and Obliques.

Benefits: Weight loss, muscle building, stronger core muscles, toned and flatter stomach and abdominal definition.

Lower reps and slow the pace. Speed up the reps and keep a fast pace. Use ankle weights for extra intensity, engage the core and control the movement.
UP-DOWN PLANKS 5 X 10 Works: Abdominal Muscles, Triceps, Glutes, Quadriceps and Lower Back.

Benefits: Strengthens and tones the core, glutes, arms, wrists, and shoulders. Improves posture, tightens the midsection and boosts weight loss.

Keep knees on the floor for extra stability while carrying out the exercise. Single leg raises can be introduced during the exercise with ankle weights. Increase the reps, engage the core and control the entire movement.
COOL DOWN AND STRETCH 10 MINUTES Cooldown exercises and stretches lower your chance of injury, promote blood flow, and reduce stress on the heart and prevent blood pooling. Carry out slow, steady movements. Try not to overstretch and remember to breathe through each movement. Maximize stretch extension and remember to: “Focus on mobility, not flexibility” Sheridan Tindall
EXCERCISE: GLUTE BRIDGE | ROUNDS & REPS: 3 X 10

MUSCLES WORKED & BENEFITS:
Works: Gluteus Maximus, Thighs, Hips, Core, and Hamstrings.
Benefits: Glute bridges will be one of your best sources for booty burning exercises.


MODIFICATIONS FOR BEGINNERS:

Stick to the basic Glute Bridge and use a pillow underneath if needed.


MODIFICATIONS FOR INTERMEDIATE:

Maximize Hip Extension with weights and a resistance band.

EXCERCISE: BURPEES | ROUNDS & REPS: 3 X 10

MUSCLES WORKED & BENEFITS:
Works: Glutes, Quads, Core, Calves, Shoulders, Chest, Triceps.
Benefits: Full-body muscle building and cardio exercise.


MODIFICATIONS FOR BEGINNERS:

Lower the intensity of the Burpee by slowing it down with no jumping.


MODIFICATIONS FOR INTERMEDIATE:

Maximize Burpee movements, add ankle weights and make sure you’re controlling the entire movement.

EXCERCISE: SIDE PLANK | ROUNDS & REPS: 3 X 15 (E.S)

MUSCLES WORKED & BENEFITS:
Works: Core, Abdominal Obliques.
Benefits: Improving spinal stability, as well as increasing your muscle endurance and balance.


MODIFICATIONS FOR BEGINNERS:

Stick to using your body weight and place a pillow underneath your hip if needed.


MODIFICATIONS FOR INTERMEDIATE:

Using a dumbbell raise your top arm not on the ground straight up above your shoulder and hold for the duration of the plank.

EXCERCISE: RUSSIAN DEADLIFTS | ROUNDS & REPS: 3 X 10

MUSCLES WORKED & BENEFITS:
Works: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Back Lliocostalis, Longissimus, Spinalis, Muscles, Erector Spinae Muscles, Latissimus Dorsi, Arm and Grip, Shoulder, Abdominal Flexor Digitorum Profundus (forearms) and Finger Flexors (grip), Core Trapezius.
Benefits: Increased fat burning, better posture, engages all of the major muscle groups to work, increased real-life lift, one of the safest weightlifting exercises you can perform, improved grip strength and increase cardiovascular ability.


MODIFICATIONS FOR BEGINNERS:

Use no weight or resistance band.
Increase weight and add a resistance band. Start to alternate legs, turning exercise into single deadlifts.UP-DOWN PLANKS5 X 10Works: Abdominal Muscles, Triceps, Glutes, Quadriceps and Lower Back.


MODIFICATIONS FOR INTERMEDIATE:

Keep knees on the floor for extra stability while carrying out the exercise.
Single leg raises can be introduced during the exercise with ankle weights. Increase the reps, engage the core and control the entire movement.

EXCERCISE: BICYCLE CRUNCHES | ROUNDS & REPS: 3 X 30

MUSCLES WORKED & BENEFITS:
Works: Rectus Abdominis, Hips, and Obliques.
Benefits: Weight loss, muscle building, stronger core muscles, toned and flatter stomach and abdominal definition.


MODIFICATIONS FOR BEGINNERS:

Lower reps and slow the pace.


MODIFICATIONS FOR INTERMEDIATE:

Speed up the reps and keep a fast pace. Use ankle weights for extra intensity, engage the core and control the movement.

EXCERCISE: COOL DOWN AND STRETCH | ROUNDS & REPS: 10 MINUTES
MUSCLES WORKED & BENEFITS:
Cooldown exercises and stretches lower your chance of injury, promote blood flow, and reduce stress on the heart and prevent blood pooling.
MODIFICATIONS FOR BEGINNERS:

Carry out slow, steady movements. Try not to overstretch and remember to breathe through each movement.

MODIFICATIONS FOR INTERMEDIATE:

Maximize stretch extension and remember to: “Focus on mobility, not flexibility” Sheridan Tindall