A longtime strength trainee, Kate Ferdinand recently reminded followers that taking time off when needed is part of staying consistent in the gym – sometimes all you need is the right session to ease yourself back in.
‘I’ve used workouts for therapy my whole life. But I’ve been taking a little bit of time out as I haven’t been feeling my best,’ the former WH cover star said.
‘So [my Amandio Costa and I] decided to record a “back to basics” workout for anyone who wants to ease themselves back into the gym gradually. We’re going to take it easy today and build back up.’
The pair explained that the workout focuses on fundamental movement patterns, including squat, hinge, lunge, push and pull movements – both vertical and horizontal.
‘We also try to engage the core along the way,’ Costa added, alongside some unilateral (single-sided) work.
Warm-up
1. Plank variations
‘We always start our workouts with plank variations just to activate my core,’ Kate explained.
A dynamic stretch targeting the thoracic spine, hip flexors, hamstrings, chest, shoulders and ankles.
3. Banded shoulder dislocates
‘This is to get a little bit of mobility through the shoulders,’ Kate explained.
4. Crab walks (1 minute)
This move targets the smaller muscles in the lower body, says Costa. ‘Try to keep tension throughout the whole movement.’
Part 1
Complete 2 rounds, increasing the squat weight if needed.
Being a regular trainee means that even time away from the gym hasn’t affected Kate’s ability to perform the movements well.
‘Muscle memory means you know exactly what to do,’ says Costa.
Costa advises keeping your arms straight while holding the resistance band and keeping your head lifted off the floor. Alternate extending each leg.
As you slide each leg backwards, keep your back completely flat.
‘If I were to place something on your back, it should stay balanced,’ says Costa. ‘Keep your knees very close to the floor.’
Part 2
Complete 2 rounds.
1. Glute bridge x 6
‘We’re now working the posterior chain – the glutes and hamstrings,’ says Costa. ‘Control your hips on the way down.’
Don’t drive the movement through your knees – keep only a slight bend in them, Costa explains. Lower with control until you feel a stretch in your hamstrings while maintaining a neutral spine, then return to standing slightly faster.
3. Shoulder press (each side) x 6
Again, Costa advises controlling the lowering phase of the movement. Once the dumbbell reaches shoulder height, return it to the starting position as if performing ‘the negative of a bicep curl’.
Part 3
Complete 2 rounds, adding weight where needed.
1. Lunges (each side) x 6
‘Lean slightly forwards,’ advises Costa, ‘as this helps keep your weight centred and loads the glutes and hamstrings.’
2. TRX inverted rows x 6
Move your feet closer towards the TRX anchor to increase the difficulty.
‘Try to squeeze your shoulder blades together and drive your elbows towards your hips,’ says Costa.
3. Band-assisted press-ups x 6
‘Go slightly wider with your feet and really grip the floor with your toes,’ he says.
Part 4
1. Plank pull rotation x 6
Keep the dumbbell close to your body and try to move it in a straight line from the floor to overhead.
2. Single-leg standing bicep curl (each side) x 6
Engage your core to stay balanced and stable as you curl, lifting the dumbbell no higher than shoulder height. Use your free hand for balance if needed.
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