1. Sumo squat with an overhead press (inner thigh, glutes, shoulders, biceps, triceps, core; legs)
Legs shoulder width apart. Toes facing the corners. Make sure feet don’t go over your toes and your arms don’t drop below 90 degrees with the overhead press.
2. Dead lift with hammer curls (biceps, shoulders, core, glues, hamstrings)
Legs just slightly bent, hip width. Palms face inwards. Dead lift then curl up. ** The difference between a traditional biceps curl and a hammer curl is your hand/wrist position. For a traditional curl, your palms face forward as well as the vein-side of your forearm. On a hammer curl, your palms face inward and pinky side of your wrists face front.
3. Triceps kickback (right and left sides) (triceps, core)
Keep back and arm parallel to the floor to avoid any back strain and to really target the triceps.
HIIT: run up and down the stairs as many times as you can in one minute. If you don’t have stairs,
put a towel on the floor and jump over it side to side as if it were a jump rope for a minute.
1. Back leg lifts with biceps curl (right and left leg) (glues, biceps, hamstrings)
Squeeze your glute at the top of the back lift at the same time you hit the top of your
curl. Your legs and arms make the same motion.
2. Curtsy lunges with an overhead press. (glutes, outer hip, legs, shoulders, biceps, triceps,
Start right leg front, cross left foot behind diagonally (like the position you’d be in if
you had just thrown a bowling ball down the alley). All of your weight is on your front
leg. Push your butt towards the back corner of the room to target the glutes and
outer thighs As you rise up, the right arm pushes up into an overhead press.
Repeat on left side.
3. X push-ups ( biceps, shoulders, core, glues, triceps)
Standard pushup, but your back legs are shoulder width apart (your body is in an X shape!). Keep core tight, body should be parallel to the floor.
HIIT: Mountain climbers or wall runs (doing mountain climbers against the wall instead of the floor)
1. Bicycle crunches (20) and oblique punches (20, alternating sides) (obliques, core (transverse abdominis))
Traditional bicycle crunches. Legs are off the floor, and the right shoulder lifts diagonally towards the left knee as it bends in. Switch to the other side. This is a fluid movement from one side to another.
For oblique punches, start in a traditional crunch position. Hands are behind your head/neck and elbows are wide. Keeping the hips stable, punch across and up to the left corner with the right hand. Pretend there is a tennis ball in between your chin and your chest to protect your neck. Think about your rib bending towards your hip. Repeat on the other side.
2. Chest press with leg lifts on the floor (chest, biceps, triceps, core, legs, glutes)
Lie on your back on the floor, feet straight out, arms out to the sides holding the weights, palms facing up.
At the same time, bring weights up to touch at the top (chest press) and lift legs up until your toes point to the ceiling. Arms will be slightly bent.
Lower arms back out to the sides and lower legs at the same time. Keep your arms and feet about 6 inches off the floor. Repeat. This should be a fluid movement.
3. Supermans (glutes, core, lower back, shoulders)
Lay on your stomach. Arms and legs are out so your body makes an X on the floor. At the same time, lift arms and legs up, keeping them straight, as high as you can and pulse at the top. Lower back down. Repeat.
HIIT: pick a spot high on the wall. Squat and jump up to touch that spot on the wall. Jump as high as you can, fully extended. Repeat 10 times. Then do 10 burpees. Repeat these two exercises for a minute.
1. Triceps dips (triceps, shoulders, core)
2. Fire hydrant leg pulses. (abductor muscles (outside of hip), glutes, legs)
Go onto hands and knees. Lift right leg, keeping it at a 90 degree angle, up until parallel to the floor. Pulse twice at the top. Return to start. Repeat on left side.
3. Twisting oblique jackknifes (shoulders, core, obliques, glutes)
Start in plank position. Keep core tight, don’t let hips drop down or lift up. Body should be straight at all times.
Starting with the right leg, bend the leg and pull it towards the left arm. As you pull, twist the torso. Your knee should disappear below your arm. If it doesn’t, twist a little more. Remember to keep as straight in that plank position as possible, even as you twist. Don’t let your butt go up in the air! Go straight into the left side. Alternate sides 20 times.
Hope you had an amazing workout! You worked it ALL! ;) Awesome job!!
Circuit Training with a Kick!
Here’s a great circuit training workout with a kick (or should I say HIIT?)! Circuit training is the best because you can work every muscle group in one session. It creates muscle confusion so you never use one muscle over and over again like a traditional “back and biceps” or “shoulders and triceps” strength workout. It also creates more muscle endurance! Props to circuit training! Game on!
For this workout, you’ll do 12-14 reps, 3 sets for each exercise. All of your muscles are going to be working! In between, do the HIIT section for a minute to rev up that heart rate.
Click the arrow to view my "Smart Exercise 101" segment on "Live on Lakeside!" I'll show you the more effective and efficient methods to get the most out of your workouts!
5 Squats You Need to Do Today!
Perfect Form Lunges
Get the BEST Results!
Core City Workout!
You've been given this one body~ Make it strong and resilient.
"We can either watch life from the sidelines, blinded by self-doubt and feelings of inadequacy, or embrace the fact that when we fight adversity, our potential is limitless."
- Christopher Reeves
5 Intervals to FIT- HIIT Workout!
Tank Top Arms Workout
Tone and define those arms and feel great in those tank tops and sun dresses with these fun, innovative, and effective exercises!
- Warm-up: 1-2 minutes
- 5 intervals, 1 minute each
** Push as HARD as you can for this 1 minute
- Active rest for 1 minute in between
** Don’t ever stop moving!
- Cool-Down: 1-2 minutes dynamic stretching
Total Time: 14 minutes
The best part?.. Read more...
Add some spice to traditional squats to trim and tone your legs and get the best booty you've ever had!