Welcome to our NKH Fitness 5-Day Challenge!💚💙 ℹ️ A short 5-minute Day 1 of HIIT and Standing Pilates to tone your glutes, thighs and improve your mobility with resistance bands or without one. This can be added after a walk or run. Exercise Format: 40 secs on x 15 secs active recovery. No warm-up or cool down. Equipment: Resistance Bands (Optional) and a mat 🎶Add your own music that motivates you 1. Assisted Half-Jack (HIIT) 2. Standing Thread the Needle (Pilates) 3. Lateral Side Jumps (HIIT) 4. Standing Hamstring Curls (Pilates) 5. High Knee Skip with Punches (HIIT) 6. Standing Fire Hydrant (Pilates) Website: http://www.nkhfitness.co.uk Facebook: NKH Fitness Instagram: @nkhfitnessuk Email: info@nkhfitness.co.uk If you love our content, join our classes in-person or online at http://www.bookwhen.com/nkhfitness ⚠️ Disclaimer: Please remember to consult your GP before undertaking this exercise. This video is not medical advice or a treatment plan, and is intended for general demonstration and promotional purposes only. You willingly participate in exercise at your own risk. You have no physical restrictions, disabilities or any predispositions to sickness or injury that may be aggravated or adversely affected as a result of taking part in exercise. Furthermore, you will take responsibility for any injury, loss or damage to you that may be arising directly or indirectly from your participation in exercise. You will not seek to penalise, prosecute or claim compensation from NKH Fitness or any of its owners or fitness instructors in the event of any injury, loss or damage. NKH Fitness makes no representations about the accuracy or suitability of this content.

Welcome to Day 2!! ℹ️ A short 5-minute Day 2 HIIT x Abs Workout that targets your entire abs, obliques and lower abdominal areas. This can be added after a walk or run. Format: 30 secs on x 10 secs active recovery. No warm-up or cool down. Equipment: A mat 🎶Add your own music that motivates you 1. Quick Feet (HIIT) 2. Side Oblique Crunch (Abs) 3. Jump Squats (HIIT) 4. Ab Twists (Abs) 5. Runners (HIIT) 6. Mountain Climbers (Abs) 7. Static Plank (Abs) Website: http://www.nkhfitness.co.uk Facebook: NKH Fitness Instagram: @nkhfitnessuk Email: info@nkhfitness.co.uk If you love our content, join our classes in-person or online to book at http://www.bookwhen.com/nkhfitness ⚠️ Disclaimer: Please remember to consult your GP before undertaking this exercise. This video is not medical advice or a treatment plan, and is intended for general demonstration and promotional purposes only. You willingly participate in exercise at your own risk. You have no physical restrictions, disabilities or any predispositions to sickness or injury that may be aggravated or adversely affected as a result of taking part in exercise. You will take responsibility for any injury, loss or damage to you that may be arising directly or indirectly from your participation in exercise. You will not seek to penalise, prosecute or claim compensation from NKH Fitness or any of its owners or fitness instructors in the event of any injury, loss or damage. NKH Fitness makes no representations about the accuracy or suitability of this content.

Welcome to Day 3!! Aim: A short 5-minute Pilates x Core workout on the mat to target your abdominals and strengthen your core. This can be added after a walk, jog or run. Format: 50 secs on x 10 secs active recovery. No warm-up or cool down. Equipment: Resistance Bands (Optional) and a mat 🎶Add your own music that motivates you! 1. Mountain Climbers (Core) 2. The Shoulder Bridge (Bridge) (Pilates) 3. Russian Twists (Core) 4. Table Taps (Pilates) 5. Alternating Jackknives (Core) Let's connect! Website: http://www.nkhfitness.co.uk Facebook: NKH Fitness Instagram: @nkhfitnessuk Email: info@nkhfitness.co.uk If you love our content, join our classes in-person or online at http://www.bookwhen.com/nkhfitness ⚠️ Disclaimer: Please remember to consult your GP before undertaking this exercise. This video is not medical advice and is intended for general demonstration and promotional purposes only. You willingly participate in exercise at your own risk. You have no physical restrictions, disabilities or any predispositions to sickness or injury that may be aggravated or adversely affected as a result of taking part in exercise. Furthermore, you will take responsibility for any injury, loss or damage to you that may be arising directly or indirectly from your participation in exercise. You will not seek to penalise, prosecute or claim compensation from NKH Fitness or any of its owners or fitness instructors in the event of any injury, loss or damage. NKH Fitness makes no representations about the accuracy or suitability of this content.

Welcome to Day 4!! ℹ️ A quick 5-minute Lower Body Workout which is very knee-friendly workout to target your glutes, thighs and some knee stability exercises. This can be added after a walk, hike or run. This daily workout is created by Natasha. Format: 45 seconds on x 10 seconds active recovery. No warm-up or cool down. Equipment: Resistance Bands 🎶Add your own music that motivates you 1. Side Walks 2. Side Lateral Lunges 3. B-stance Deadlifts 4. Standing Fire Hydrant 5. Squat Hold 6. Side Lying Clamshells Website: http://www.nkhfitness.co.uk Facebook: NKH Fitness Instagram: @nkhfitnessuk Email: info@nkhfitness.co.uk If you love our content, join our classes in-person or online at http://www.bookwhen.com/nkhfitness ⚠️ Disclaimer: Please remember to consult your GP before undertaking this exercise. This video is not medical advice or a treatment plan, and is intended for general demonstration and promotional purposes only. You willingly participate in exercise at your own risk. You have no physical restrictions, disabilities or any predispositions to sickness or injury that may be aggravated or adversely affected as a result of taking part in exercise. You will take responsibility for any injury, loss or damage to you that may be arising directly or indirectly from your participation in exercise. You will not seek to penalise, prosecute or claim compensation from NKH Fitness or any of its owners or fitness instructors in the event of any injury, loss or damage. NKH Fitness makes no representations about the accuracy or suitability of this content.

Welcome to Day 5! A final day of NKH Fitness 5-Day Challenge! ℹ️ A short 5-minute Flexibility and Stretching to cool yourselves down and relax for today. This can also help to build your flexibility too! You can use this as a cool down. Exercise Format: 30 seconds with no active recovery. Equipment: A mat 🎶Add your own calming music that motivates you Error Note: Please note that there are 15 exercises, not 10 exercises** 1. Shoulder Stretch (Left) 2. Shoulder Stretch (Right) 3. Tricep Stretch (Left) 4. Tricep Stretch (Right) 5. Shoulder Rolls 6. Butterfly Stretch 7. Single Leg Hamstring Stretch (Left) 8. Single Leg Hamstring Stretch (Right) 9. Child's Pose to Body Rocks 10. Cobra Stretch 11. Prone Quad Stretch (Left) 12. Prone Quad Stretch (Right) 13. Scorpion Stretch 14. Glute Stretch (Left) 15. Glute Stretch (Right) Let's connect Website: http://www.nkhfitness.co.uk Facebook: NKH Fitness Instagram: @nkhfitnessuk Email: info@nkhfitness.co.uk If you love our content, join our classes in-person or online at http://www.bookwhen.com/nkhfitness ⚠️ Disclaimer: Please remember to consult your GP before undertaking this exercise. This video is not medical advice or a treatment plan, and is intended for general demonstration and promotional purposes only. You willingly participate in exercise at your own risk. You have no physical restrictions, disabilities or any predispositions to sickness or injury that may be aggravated or adversely affected as a result of taking part in exercise. You will take responsibility for any injury, loss or damage to you that may be arising directly or indirectly from your participation in exercise. You will not seek to penalise, prosecute or claim compensation from NKH Fitness or any of its owners or fitness instructors in the event of any injury, loss or damage. NKH Fitness makes no representations about the accuracy or suitability of this content.