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    GET FIT WITH HOLLY DAVIDSON
    Simple but effective exercises you can do anywhere

HOLLY'S WORKOUTS

How to do the exercise plan

30 seconds on each exercise, 15 seconds between exercises, Repeat circuit 3 times, 90 seconds rest between each circuit

EXERCISE 1

Thighs, calves, core, butt, balance

Holly Davidson
Holly Davidson

BACKWARD LUNGE WITH KNEE RAISE

(20 seconds each side)

  • Stand tall with your feet hip width apart.
  • Take a big step backward, bending both knees to 90 degrees with the back knee almost touching the floor. Remember to engage your core.
  • With a big push off the back foot, drive your back knee up towards your chest.
  • Take the lifted leg straight back into the backward lunge position and repeat.

EXERCISE 2

Cardio, fat burn, core, legs, shoulders

Holly Davidson
Holly Davidson

MOUNTAIN CLIMBERS

  • Get into a high plank position with your shoulders above your hands and your heels pushing back.
  • Keep your body in a straight line from your head to your heels - no high butts please.
  • Bring one knee towards your chest and tap your toe to the floor.
  • Moving quickly, repeat with the other leg and continue alternating.
  • Keep your stomach muscles engaged throughout to feel the burn.

EXERCISE 3

Triceps, core

Holly Davidson
Holly Davidson

TRICEPS KICK BACK

  • Grab your weights and stand with your feet hip width apart, knees slightly bent.
  • Engage your core and lean forward from the hips so your butt sticks out, with your arms by your sides and elbows bent.
  • Keeping your elbows close to your body, straighten your arms back behind you.
  • Pause and squeeze your triceps (the muscle on the back of your arm).
  • Bring your arms back to the start and repeat.

EXERCISE 4

Chest, triceps, core

Holly Davidson
Holly Davidson

CHEST PRESS WITH TABLE TOP LEGS

  • Grab your weights in each hand and lie on your back, feet off the ground and knees in line with your hips.
  • Gently press your back into the floor and engage your stomach muscles.
  • Hold the weights straight above you in line with your shoulders and palms away.
  • Bend your elbows and lower the weights until your arms touch the floor (elbows at 90 degrees).
  • Push back up into the start position and repeat.

EXERCISE 5

Butt, back, core, pelvic floor

Holly Davidson
Holly Davidson

SUPERMAN WITH PELVIC FLOOR SQUEEZE

(20 seconds per leg and arm)

  • Get on all fours, hands under your shoulders and knees under your hips.
  • Keep your back flat and your stomach muscles engaged.
  • Straighten your left leg back behind you and raise it so your ankle is in line with your hip, so you have a straight line from your head to your ankle.
  • Squeeze your butt as you lift your leg.
  • At the same time raise your right arm straight out in front of you.
  • Return back to all fours, and repeat.

EXERCISE 6

Cardio, fat burn, core, leg, shoulders

Holly Davidson
Holly Davidson

MODIFIED SQUAT THRUST ON SWISS BALL AGAINST A WALL

  • Place a Swiss ball against a wall and get into the plank position with your hands on the Swiss ball.
  • Engage your stomach muscles, creating a strong core.
  • Jump your feet in towards your chest and straight back out to the starting position and repeat.
  • Keep your core engaged and your butt down throughout.
Holly Davidson
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Holly Davidson

Currently practices as a Level 3 personal trainer and fitness coach. An excellent motivator who will get you moving.

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