Q&A with Bonar from ChildFund
We got to chat to our wonderful Madden Street member, Bonar Bell. He shares with us a bit about his role at ChildFund and we get to learn some fun facts about him. Read on to find out more...
Throughout the lockdown Hope will be going live on our Instagram account with a 30 minute body workout, every Thursday morning at 9am!
Hope has a background as a professional dancer - so health & fitness has always been a high priority. Her fitness career started back in 2016 when she was successful in auditioning to become a Rhythm Ride cycle instructor in Melbourne. Once she started instructing group fitness classes she became hooked on being a part of peoples wellness journeys. Over the following years she became a qualified personal trainer and has experience teaching Cycle, HIIT, Kettlebells, Barre and Dance Cardio classes. She currently teaches at Sala in Ponsonby. Her favourite workout to do would be a HIIT class with plenty of Burpees!
This class is focusing on raising that heart rate and sculpting that upper body! You will have four blocks of combo sets. Each set has two 1minute exercises. Repeat each combo set so will do each set twice.
Combo sets = 1min work 20sec rest
- Plank ups
- x10 lateral jumps x10 star jumps
- x10 plank shoulder taps x10 plank toe taps
- High knees
- x10 tricep dips x10 pulses
- x10 ice skater x10 tuck jumps
- Push Ups
Ladder abs finisher. Alternate between each movement dropping 2 reps each time with leg raises and always doing double the amount of toe taps.
- Leg raises 10, 8, 6, 4, 2
- Plank toe taps 20, 16, 12, 8, 4
This workout is designed to really target those glutes and legs. You will be working in trio sets. Each set has three different movements and you will complete them three times.
1st Set = 40 seconds of work for each movement
2nd Set = 30 seconds of work for each movement
3rd Set = 20 seconds for each movement
You will have no rest into each movement but 20 seconds in between each set and 1 minute break in between each block!
- X2 squats x2 reserve lunges
- Squat jumps
- Sumo squats
- Single leg hip thruster right side
- Single leg hip thruster left side
- Alternating reverse lunges
- Drop squats
- Frog squats
- 1min wall sit
- 1min squat pulse