Get fit for summer with Sally: Workout #3

Sally Fitzgibbons has joined us in our quest for a healthier region.

Get fit for summer with Sally: Workout #3

THIS week is third in a twelve part series where Sally Fitzgibbons walks us through the exercises she uses to stay in tip-top shape for the World Surfing League. 

The best part about these workouts is they require minimal equipment meaning you can do them anywhere - be it the park or your living room. 

Combined with a bit of cardio - which you can easily get by signing up to ARM's Strava App and helping represent your region in our Kick the Kilos competition - this is the perfect way to get the beach bod you want for summer. 


Upper Body

Repeat all exercises three times, with as little rest as possible


Bear Crawl, Reps 12

Begin on all fours with your arms slightly bent, hands underneath the shoulders and your legs at a 90-degree angle. Keep your back, neck and spine in a neutral position, engage your core and step your left arm and right foot forward. Repeat with opposite arm and leg. Continue in a crawling motion, keeping your back straight.


Bench Dips, Reps 12

Place the palms of your hands on the edge of the bench. Position your body so your hips are in line with your shoulders and your legs are out straight diagonal to your body. Slowly lower your body, hinge at the elbows, hover just above the ground. Pinch your shoulder blades together and squeeze your elbows in toward each other as you exhale to push back up.


Heel touches, Reps 40

Start by lying on your back with your knees bent pointed towards the ceiling. Bring your arms down by your sides. Exhale to bring your head, neck and shoulders off the ground. Engage your core and reach your right hand toward your right heel, rotate back to the centre and reach your left hand to your left heel. Alternate back and forth.

Lower Body

Repeat all exercises three times with as little rest as possible



High Knees

Stand with your feet shoulder-width apart. Relax your arms and shoulders. Engage your core, bringing one knee at a time up toward your chest. Move your arms in a running motion, alternating opposite arms and legs. Increase pace as your body adapts to the movement.


ONLY FOR 12-WEEK CHALLENGE, EXERCISE GluteBridge01 contributed

Glute bridge

Start by lying on your back with your knees bent, and feet hip-width apart. Bring your feet close enough that you are able to brush your heels with your fingertips. Lie your arms by your side. Exhale to squeeze and drive through your heels, bringing your glutes and back off the ground, pushing your hips toward the ceiling. Draw your belly button to spine to protect your back. Slowly lower back down and repeat.



Bunny hops

Start in a crouched position. Engage your core, reach forward with bent arms, place your hands flat on the ground, moving all your bodyweight to the heel of your hands and pushing your feet off the ground. Control your fall back down landing toe, ball, heel. Repeat.

Full Body

Full body workout one: Warmup/ upper body set x 3 / warm down.

Full body workout two: Warm up/ full body superset 1, 2 and 3 then warm down.

How super sets work: For each set run a pyramid time block, so for set one, 15 reps becomes 30 reps in set two and 45 in set three.



Skipping: 5s/30s/45s/60s/45s/30s/15s

Up, Down, Plank 5s/30s/45s/60s/45s/30s/15s

Start in a high plank position on your knees or toes, maintaining a straight line from your shoulders, through your hips to your feet. Lower down on to your elbow and then the other, keeping your stomach engaged and your hips square. Push back up to the starting position and you've completed one rep.


Skipping: 5s/30s/45s/60s/45s/30s/15s

Alternating legs: 5s/30s/ 45s/60s/45s/30s/15s

Start by sitting up on your glutes. Shift your weight back slightly to activate your abs. Exhale, bringing your legs to table top, reach your arms forward. Maintain this position, bring your right leg in toward your chest as you extend your left outward. Repeat by alternating legs.


Skipping: 5s/30s/45s/60s/45s/30s/15s

Wide squats: 5s/30s/45s/60s/45s/30s/15s

Start with your feet at hip-width apart and slowly lower down into a squat, keeping your back straight and your chest up. With every rep, aim to go as low as you can while maintaining good form.