Train like you’re on tour with Bianca Buitendag #ROXYfitness

It’s been two weeks since the last event wrapped up at Margaret River, Western Australia, and Bianca Buitendag has wasted no time in preparing for stop #4 on the Championship Tour, the Oi Rio Pro, Brazil.

We asked Bianca to share her ‘take anywhere’ workout, and here it is. Are you ready to train like you’re on tour? Let’s do it!

WARM UP

The most important part of any workout is to warm up correctly. Prepare your muscles and prevent injury with this 10-Minute interval running drill.

2 minute jog

3 x 1 minute run // 1 minute jog

2 minute cool down jog

KICK IT

Accentuate your warm up with some strengthening and conditioning moves

20 x High knees

20 x Butt Kicks

WINDMILLS

Activate your core and stretch out your hamstrings.

Step your feet out wider than shoulder width apart, bend your knees slightly and stretch your arms out parallel to the floor.

Keeping your back straight, twist and reach your left hand to your right foot then repeat for the other side in one fluid movement.

Repeat 10-20 times

SQUAT JUMPS

This dynamic movement strengthens your glutes, hamstrings and quads

10 x Squat Jumps

LUNGES WITH A KUNG FU KICK

Channel your inner karate kid and add this kung fu kick

20 x Lunge kicks (10 each leg)

PLANK WITH KNEE RAISE AND ROTATION

You’re guaranteed to feel the burn with this one! Start in plank position and raise your knee to elbow then swing it across your chest to the opposite elbow.

10 x Plank with knee raise and rotation (5 each leg)

SIDE PLANK STAR

Similar to the plank exercise above but this targets your obliques.

10 x Side plank star (5 each side)

SPIDERMAN

Start in plank and crawl slowly while you maintain your distance from the floor.

Set yourself a distance to crawl to and from rather than reps.

SHOULDER STAND

This yoga pose is a great calming move, plus it relieves leg aches, the perfect way to finish up.

Lay on your back and as you slowly lift your legs, engage your core muscles, and curl your spine while push your legs straight up into the air. Hold for 3-5 breaths