take 4: Dalton Wong’s top seasonal workout mixers

Change of season, change of workout? The personal trainer of the moment is Dalton Wong, one of the world’s leading health, wellbeing & fitness experts, training various A-listers at TwentyTwo Training. Here are his top 4 workout moves for your legs – mix them into your normal routine to make it more interesting & optimising.

KNEE IN & OUT

  1. Take a semi-squat position with a mini-band placed around or above your knee.
  2. Keep tension on the mini-band with shoulders back, chest up and a slight hinge in the hips.
  3. Keepthe left leg still; bring the right knee in and then out for one minute.
  4. Keep the right leg still; bring the left knee in and then out for one minute.

TUBE WALKING: STRAIGHT LEGS

  1. Start with the mini-bands around your ankles with legs straight.
  2. Keep shoulders back, chest up, and arms out straight with the mini-band placed around your wrist with thumbs up.
  3. Side step to one side using your bum and landing with the outside of your foot, keeping both feet absolutely straight while controlling the other leg back to start position.
  4. Walk laterally to the left for one minute and then to the right for one minute.

DALTON’S TOP TIP 
The mini-band should remain tight at all times! 



TUBE WALKING: BENT LEGS

  1. Start in the same position but in a semi-squat position,
with hands placed on your hips. Remain in this position at all times while performing the exercise.
  2. Walk laterally to the left for one minute and then to the right for one minute. Perform the both TUBE WALKING moves in a circuit: either in
1 circuit (4 minutes) or 2 circuits (8 minutes)

DALTON’S TOP TIP 
When stepping to the side, make sure you land with the outside heel so you get the bum activated 

TONING HIPS & BUM INTERMEDIATE DONKEY KICKS

  1. Start on all fours with your back straight and with one mini-band around the wrists and the other over both feet
  2. Slowly extend one leg making sure it’s in line with the body.
  3. Return to the start and repeat for 30 seconds and then switch legs for another 30 seconds.