STEP 1: Begin by laying flat with your arms by your side, one heel on top of your Nourishing Protein tin and the other foot flat on the ground beside it with both knees bent.
STEP 2: Engage your core and lift your hips off the ground into a bridge position, and repeat on the other side.
CHALLENGE: Following the same process, bend your opposite leg and try lifting it as you bridge. For an extra burn, repeat the action with a totally straight leg.
PART 2: Bridge Booty Burn
Using the movements from Bridging Mobility as a basis, alternate between a bent and straight leg for each exercise.
CHALLENGE: Incorporate pulses, a variation of speed and straighten your legs for extra burn.
PART 3: Killer Core
STEP 1: Lay flat with hands above your head and one foot rested on the Nourishing Protein tin.
STEP 2: Lift your hands above your head and move to a sit up position as you roll your foot in to your body.
CHALLENGE: Bend your opposite knee or use a straight leg to hover whilst you repeat this movement. To really challenge yourself, place the tin between your feet and bring your straight arms and legs up to meet, keeping your spine neutral throughout.
PART 4: Balancing Act
STEP 1: Sit up with your legs bent and off the floor, and place the Nourishing Protein Tin between your calves.
STEP 2: Holding your hamstrings, roll back and forth to gently massage your lower back. Squeeze your butt and get an extra lift! Mix it up by placing the tin in the crease of your knees or balance it between your elbows and knees.
CHALLENGE: Grab another tin, place one between your elbows and knees, and the other in the crease of your knees, inhale and roll back. Remember to keep your abs engaged!
PART 5: Absolute Abs
STEP 1: Start by sitting up right, legs flat on the ground and arms out straight holding the Nourishing Protein tin.
STEP 2: Exhale as you uncurl your body one vertebra at a time back onto the mat. Keeping your arms straight the whole time, tap the protein tin on the floor behind you, and squeeze your abdominals to lift yourself back up and over towards your toes.
CHALLENGE: Add a second tin under your ankles, or if you are want even more of a challenge place the second tin between your ankles. Once you have rolled back onto the ground, lift your legs up to a 90-degree angle, then carefully over your head. Feel the burn!
PART 6: Tighten & Tone
STEP 1: Start by sitting on the floor with your right leg bent, and left leg straight with the Nourishing Protein tin under the knee. Leaning back on both hands, raise yourself up and down.
STEP 2: Take it to the next level by rolling the tin underneath you as you move up and down.
CHALLENGE: Raise your right leg to a 90-degree angle, and straighten it as you continue to repeat the exercise.