Easter weekend is a hop, skip & jump away! Looking forward to a long, 4 days off spending quality time with family, and friends while indulging in delicious food, drink and don't forget all those easter eggs! But with these little joys in life, we still believe balance is key in everything we do! So why not throw in a workout out or 2, and get your family moving with our ‘Earn your buns this Easter Workout!
With all that free time on your hands, we don't want you to get carried away and forget to move & be active! So, VERVE has designed an EGG-CELLENT Easter Workout, targeting those buns & getting that heart rate up, making you feel energised & pumped!
Earn your Buns this Easter with this VERVE booty workout.
Aim to complete 12 -15 reps per exercise with 3 sets of each.
Scale weight and equipment to your fitness level and let’s get those buns fired up!
KB goblet squat (on plates )
Hold the kettlebell with both hands in front of your chest. Standing with your heels on the plates, slowly squat down until your knees are 90 degrees then move back up to standing position. 1 rep.
KG sumo deadlifts
Stand with your feet wider than your hips, toes pointing out. Keep your back straight and shoulders relaxed, then hinge over from your hips, bending your knees slightly and grab the kettlebell with both hands. Push through your heels, extending your hips and knees to pick the weight up off the floor. Slowly return to your starting position and then drive back up again. This is 1 rep.
Banded fire hydrants
Take the micro band & loop it around your legs, above your knees. Kneeling on the floor, with hands placed under shoulders in tabletop position, back straight, core tight and head straight. Slowly lift one leg up to the side, till you feel a squeeze in your glutes, and slowly bring it back down to starting position. This is 1 rep.
Romanian deadlift (barbell or kettlebells or dumbbells)
Stand hip-width apart, with soft knees. Holding a dumbbell in each hand, in front of your hips, neutral spine, move your hips back to slowly lower the dumbbells to your shins, just above the ground. Maintaining form, slowly extending back up, keeping spine neutral and pushing through those heels. Once at the top, squeeze those glutes. This is 1 rep.
Hip thrusters (off box or bench with dumbbells/ barbell)
Sit with your shoulders and back against the bench, with the barbell positioned in line with your hips. With feet hip-width apart, and firmly planted on the floor, place hands on the barbell, core tight and slowly lift hips towards the ceiling, squeezing your glutes. Hold for a second, then slowly lower back to the starting position, making sure your upper back is in constant contact with the bench. This is 1 rep.
Back squats
Place feet hip-width apart, unrack the barbell and place on the upper section of your back. Keeping your core tight, and chest up, push your bottom/hips out & slowly lower your body to the floor, until your legs are parallel to the floor. Push through your heels to return to starting position, while squeezing your glutes at the top. This is 1 rep
Our friends from Nutrition Warehouse have shared this Healthy Paleo Hot Cross Bun recipe so that you can enjoy those buns and still stay healthy!
VERVE has all the functional gear to get you through the long weekend, so you don't forget to work on those buns!
VERVE Competition Powder Coated Kettlebells
$70
VERVE Competition Powder Coated Kettlebells The brand new VERVE Competition Kettlebells will come in a stunning black matte powder coated finish with colours on each handle and on top for easy identification of weight during your workouts. COMPETITION GRADE Competition… read more |
VERVE BE> PU Coated Tri Grip Olympic Plates
$39
VERVE BE> (Be Greater Than) PU Coated Olympic Weight Plates are one of the most durable weight plates on the market made for both commercial and home gym use. These plates have a Tri Grip handle feature specifically designed for easy lifting… read more |
VERVE 3 in 1 Wooden Plyo Box
$199 The VERVE 3-In-1 Wooden Plyo box is an essential piece of equipment in any CrossFit box or Functional Fitness Facility. The 3-In-1 Wooden Plyo Box can be used for a magnitude of exercises due to its versatility in having 3 different height levels, based on how the box… read more |
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VERVE Elite Olympic Barbell - Black - 20kg
$449
We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8 needle bearings, we engineered the bar to accommodate 10 needle bearings to provide you with an impeccable spin… read more |
VERVE Elite Olympic Barbell - Black - 15kg
$449 We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8 needle bearings, we engineered the bar to accommodate 10 needle bearings to provide you with an impeccable spin… read more |
