Health Living & Fitness

At Barokleaf we believe a healthy body leads to a healthy mind. Take care of your body along with what you eat. Great salads, ensure you receive important nutrients but regular fitness gives you more confidence and contributes to your overall well-being. That’s why at Barokleaf we have teamed up fitness instructor Andrew Pascoe to offer our customers an introductory regime to help you get started. Enjoy!

30 Minute Fat Shredder body weight workout

#1: Perform all repetitions with good form - Move slowly and with control

#2: Do this warm up before you workout

A1 Air Squat

Stand with your feet shoulder width apart and turned out slightly. Squat down in between your knees keeping your chest up - push your hands out in front to counter balance then stand back up slowly

REPETITIONS: 10-12

REST: 60 SECONDS

B1 Knee Push up

Place your hands wider than shoulder width apart on the ground and flatten them out into the floor. With knees down and core tight lower your chest to the ground then push back up to the top.

REPETITIONS: 10-12

REST: 0 SECONDS

B2 Superman

Lay face down on the ground looking straight down and with arms stretched overheard. Lift your opposite leg and arm off the ground, hold at the top, then lower back down and repeat on the other side.

REPETITIONS: 10-12 Per Side

REST: 60 SECONDS

C1 2 Leg floor bridge

Lay down on a mat with knees bent and heels pulled in close to your butt. Raise your hips up by squeezing your butt muscles - hold at the top the slowly lower back down

REPETITIONS: 10-12

REST: 0 SECONDS

C2 Dead Bug

In the start position with arms and legs off the floor press your lower back into the ground and maintain this pressure all the way through the exercise whilst moving slowly and with control.

REPETITIONS: 10-12

REST: 60 SECONDS

D1 HIIT Finisher

Perform as many reps as you can in 20 seconds on each exercise then take 20 seconds rest and repeat for total number of rounds.

WORK: 20 SECONDS

REST: 20 SECONDS

Health Living & Fitness

30 Minute Fat Shredder body weight workout

#1: Perform all repetitions with good form - Move slowly and with control

#2: Do this warm up before you workout

A1 Air Squat

Stand with your feet shoulder width apart and turned out slightly. Squat down in between your knees keeping your chest up - push your hands out in front to counter balance then stand back up slowly

REPETITIONS: 10-12

REST: 60 SECONDS

B1 Knee Push up

Place your hands wider than shoulder width apart on the ground and flatten them out into the floor. With knees down and core tight lower your chest to the ground then push back up to the top.

REPETITIONS: 10-12

REST: 0 SECONDS

B2 Superman

Lay face down on the ground looking straight down and with arms stretched overheard. Lift your opposite leg and arm off the ground, hold at the top, then lower back down and repeat on the other side.

REPETITIONS: 10-12 Per Side

REST: 60 SECONDS

C1 2 Leg floor bridge

Lay down on a mat with knees bent and heels pulled in close to your butt. Raise your hips up by squeezing your butt muscles - hold at the top the slowly lower back down

REPETITIONS: 10-12

REST: 0 SECONDS

C2 Dead Bug

In the start position with arms and legs off the floor press your lower back into the ground and maintain this pressure all the way through the exercise whilst moving slowly and with control.

REPETITIONS: 10-12

REST: 60 SECONDS

D1 HIIT Finisher

Perform as many reps as you can in 20 seconds on each exercise then take 20 seconds rest and repeat for total number of rounds.

WORK: 20 SECONDS

REST: 20 SECONDS

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