Dirty Thirty Challenge for April!

You still have a FULL WEEK to earn your FREE MASSAGE from Maddy with our March Challenge! Start training peeps and earn your prize!

Next month’s Dirty Thirty Challenge for April has been written by Charlie, and the bench marks set by Jade (as per usual!). You have to complete the following in under 9 minutes to get your choice of 30min session: either a Styling Consult with Charlie, or a 30 min PT session with whoever is available! As always, this challenge is FREE, and your prize is also FREE!!

You can start at any point in the circuit, but complete it in the following order. 30 reps of everything, FULL RANGE! Talk to your trainer about the diastasis and pelvic floor friendly variations.

Exercise 1) Dirty Thirty med ball slams. Make sure you use a sand-ball (not one that bounces). Practise good lifting techniques, and take the ball all the way over your head, breathing out on the lift. If you have abdominal separation, watch for doming and bring the ball slightly in front of your forehead if you see it (if it’s still there with that modification change the exercise to a shoulder-toss, where you roll the ball over one shoulder)

Exercise 2) Dirty Thirty Push ups! On the power plate OR on the floor, knees or toes depending on your capability. Remember to breath OUT as you push. Elevate your hands if you have diastasis.

Exercise 3) A Dirty Thirty set of dips! Full range peeps, keep your back brushing against the bench, breathing OUT and you push up.

Exercise 4) Bunny hops, a sneaky 15 reps on each side (30 total). Step across if you have pelvic floor dysfunction, and check your abs if you have diastasis (a camera under your belly will do).

Exercise 5) Dirty Thirty Deadlifts with the Olympic bar. Again, practise good lifting technique. You can see Jade in the video checking her back in the mirror occasionally, you do that too! Your back should not be excessively flexed OR extended (banana or Harbour bridge shaped), rather it should be “neutral” with discernible tension in your abs and shoulder blades. Breath out as you lift.

Exercise 6) Dirty Thirty deep squats! Your butt should stop between your knees or lower. If this hurts your knees, try changing your foot angle, or simply stop before you feel the pressure. Short foot technique works well with this exercise, engaging the butt and relieving the knees from pressure. Breath out as you return to standing.

Exercise 7) Dirty Thirty walking lunges! Try to keep your body fairly upright, and your weight spread evenly across your front foot. Breathe out as you return to standing. Just 15 each side.

Exercise 8) Nasty Dirty Kneel to standing x 30! This exercise is getting-off-the-floor practise. If you knees hurt do a step up instead. Just 15 each side.

Exercise 9) Dirty Nasty 30 pulsing side hover. The gods are merciful (that’s us) so we only do 15 each side. If you have diastasis perform this on your knees. and elevate your arm/shoulder (on a step). This will deload your obliques and load up your glutes. If you still see doming or can’t control your pelvic floor lift with the pulse and breath out, change it to an opposite arm and leg raise.

Exercise 10) Nasty Stinking Dirty Thirty Calories on the Arse-alt bike! You heard us – GO!

If you beat 9 minutes you will receive either a 30min styling session OR 30min one-on-one for FREE!