Start the new decade with our Fighting Fit Friday Workouts!

Start the new decade with our Fighting Fit Friday Workouts!



Its4women are punching into 2020 with week one of our Fighting Fit Friday Workouts!

We’re so excited to get started on this amazing 4-week journey with you all. We’ve teamed up with former world karate and kickboxing champion Cathy McAleer, Northern Ireland’s only female professional boxer. We’ve programmed the perfect mix of workouts from core, lower body, upper body and cardio, so you can start the new roaring twenties STRONG, FOCUSED and most importantly HAPPY!

We believe in simplicity, so there is no equipment needed for our work outs, you can simply tune in anytime, anywhere! Similarly, with our car insurance policies, you can purchase, renew or amend its4women car insurance 24/7, anytime, anywhere. It’s quick, easy and available at a convenient time to suit you.

Week one: Lower Body is now live, so let’s get started! You can view it below or check out our YouTube Channel.

Here is week one workout step by step! Let’s do this ladies.


Its4women Fighting Fit Friday Workouts!


Warm up and Workout

Before you start following the exercise routines below - or any kind of exercise - it’s important that you take time to warm up correctly. Warming up first should gently prepare your body for exercises by gradually increasing the heart rate and circulation; this will loosen your joints and increase blood flow to your muscles. You’ll reap the benefits of taking some time to warm up correctly in the form of both a reduced risk of injury and improved performance during your workout.

Often overlooked, is the equal importance of the cool down. A quality cool down will take 5-10 minutes and consist of a lower intensity exercise period followed by stretching. The goal of a cool down is to lower the heart rate, body temperature, and breathing rate to pre-exercise levels for a smooth transition from exercise back to a steady state of rest to reduce your risk of fainting and dizziness.

Week 1: Lower body

1. March on the spot

Time: 30 seconds Rest: 20 seconds

Arms marching at the same time as your legs, lift your knees to the same height as your hips and make sure to keep your feet flat when hitting the floor.

2. Jog on the spot, while punching out

Time: 30 seconds Rest: 20 seconds

Keep your back straight, stretch your arms out while punching through, and keep your knees high when jogging.

3. Narrow squat

Time: 30 seconds Rest: 20 seconds

Keep your feet facing straight ahead. Squat down into your heels and drive back up through your heels.

4. Wide Squat

Time: 30 seconds Rest: 20 seconds

Move your toes facing slightly out and aim to squat down slightly deeper than before. Keep your knees from moving above your toes.

5. Lunges

Time: 30 seconds Rest: 20 seconds

Keep both legs straight, move one leg in front of the other, keep your back straight and lunge straight down. Swap legs and repeat.

6. Power jump: Save the best till last!

Time: 30 seconds Rest: 20 seconds

Squat down, then jump up keeping your toes pointing down to the ground.

Well done everyone, that’s week 1 done! We hope you enjoyed it and we look forward to seeing you at next week and don’t forget to tell your friends and family about Its4women Fighting Fit Friday’s!

Let’s get more people motivated!


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