TIKA's NZ Festival of Fitness #4

Special thanks to HARPOON COLDBREW COFFEE!

This session will take around 15minutes and help you build up you core and lower body strength in a hurry!

SQUATS | Try to keep your chest nice and high, "nipples to the sky", and aim to get your hips below your knees at the bottom of your squat. Keep weight spread through your feet and try to push 'through your heels'.

LUNGES | Take a nice big step, drop your back knee towards the floor, push up through your front heel and repeat on the other leg. Remember to keep your chest nice and high.

PRONE | Otherwide know as a bridge, plank, or prone hold. Keep your hips up slightly - this will help keep your core working and protect your lower back once you fatigue. If you're struggling, put your feet wider apart to distribute your weight around.

THE NZ FESTIVAL OF FITNESS IS RUNNING UNTIL THE END OF THE YEAR AND WE HAVE SOME AWESOME PRIZES TO GIVEAWAY, ALL YOU HAVE TO DO IS:

1. Try the TIKA Training sessions;

2. Try Libby Matthews recipes and nutrition tips;

3. Tag us in a picture / video on Facebook or Instagram with the results using #NZFestivalofFitness and be in to win awesome prizes each Friday!

Huge thanks to HARPOON COLDBREW COFFEE who are hooking up a lucky winner with some of their epic Coldbrew Coffee - If you haven't tried it out, you haven't lived!