18th January 2017—Womens

30 Minute January Blues Shakeout


Yep, we’ve all been there before....overindulged at Christmas, then face first back into January before we know it. The air gets crisper, there’s more of a chill in the air. Something else pretty awesome is in the air too though-that sense of a new fresh start, a new beginning and a new found energy, focus and commitment. Instead of promising that same old ‘New Year, new me’, why not be the same you  only fitter, faster, stronger? You in all your wonderful ‘YOU-niqueness’ but with a feisty fire buried deep inside of you that wants something more profound, more deep rooted. One that wants to move better, run faster, kick some serious butt and reap the reward of an incredibly amazing feeling body? 


 I’ve teamed up with New Look Sport to not only help you look awesome before, during and after you workout (oosssh that new sports collection is oh so good!). But I'm also here to help make you FEEL amazing too. Feel strong. Feel powerful. Women of today want fierce workout gear to match their fierce workouts.  What’s more motivating than that haaawt new geddup riiight? Luckily New Look have given us authentic, durable and fierce gym kit to give us that extra kick this new year. Now comes my side of the deal…lets make you FEEL good whilst you look good. Here’s my 30 minute January Blues Blaster total body workout that you can do at home or at the gym. 


The wonderful thing about this workout is that all you need is your own body weight. Get ready for a hot and sweaty full body HIIT (High Intensity Interval Training) workout that you can do in just 30 minutes.

The aim of the game is high intensity training. That means bursts of flat out exercises with rest interspersed between. In this workout we’ll be doing 45 seconds work with 15 seconds rest. Do the 7 exercises back to back (45 on: 15 off) for 2 to 3 rounds. Rest up to 60 seconds between full rounds. Make sure you warm up and cool down.

Watch the video below and scroll down for tips. 

WARM UP (5-10 minutes)
If you're at the gym you can warm up on a cardio machine. If you're at home you can jog on the spot, do star jumps, alternating lunges etc, just get your body moving and your heart rate up! 

HIIT WORKOUT (16-24 mins)

• 45 seconds work: 15 seconds rest

• 2-3 rounds

• 60 seconds rest between rounds

1 Sprinter - Right

2 Sprinter - Left

3 Mountain Climbers

4 Broad Jump to Fast Feet

5 Ice Skaters

6 180 Squat Tap Down

7 Burpees 

An absolute MUST! 


Remember, pace yourself. Rome wasn’t built in a day BUT they worked on it every single day. Be patient. Listen to your body. Set yourself goals then workout how to achieve them in the short and long term. Be realistic. Stay focused. It’s a scientifically proven fact if you look after your body with regular exercise, recovery and a balanced sustainable eating plan you WILL get to where you want to. You’ll feel better. Step by step, and why not enjoy the journey whilst you go. You’ve got this! Now go and show 2017 what you’re made of! Let me know how you get on!

Sending health & happiness,

Kim x

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