Workouts

Killer Core

Though we all want a flat tummy, there are far more important reasons to have a strong core. Good posture, spinal support, hip strength, and low back strength are critical to healthy living and healthy aging.

Do each exercise for 30 to 60 seconds, completing at least 2 circuits.

Plank: lying on your stomach (use a mat or a soft surface), come up to rest on your forearms and toes. Make sure your elbows are directly under your shoulders, your back is level (squeeze your abs and butt), and you're on your toes. Hold the position.

Plank position

Mountain climbers: In push up position, alternate drawing your knees up to your chest. You can do these slowly, or faster for a cardio element.

Russian twist: Sit upright, with knees bent and toes pointed up (your feet are resting on your heels). Keeping your back straight and chest up, rotate side to side, tapping an 8-lb medicine ball or weight on the floor next to your hip. To make this more advanced, lean back a bit and balance on your sit bones, feet off the floor, and twist.

Plank walkup: Return to plank position (on your forearms), and alternate coming up onto your hands to pushup position (on your palms).

Pushup position

Spiderman crunch: In pushup position, bend your right knee and bring it up toward your right elbow. Alternate sides, drawing the knee as close to the elbow as you can.

Tip: If you need a break, rest, count to 3, and go back into the exercise, but complete the allotted time! This will allow you to see your progress. If you take less breaks in the 30 seconds each time, it shows you're getting stronger!

Tabata Training

Tabata training is high intensity interval training using either one or a variety of cardio movements. Get an awesome cardio workout using tabata, especially when you're short on time. Just 20-30 minutes will blast plenty of calories and fat!

 

To create your tabata workout, you'll need a timer or a stopwatch.

Use 60-second intervals: 40 seconds of work, 20 seconds of rest.

Circuit 1: 10 rounds: Jump rope

Circuit 2: 10 rounds: Burpees

Circuit 3: 10 rounds: jumping jacks

*Tip: You can mix and match, alternate, or use just one movement. Choose your favorite or most challenging exercises to increase difficulty.

Build-A-Booty

Whether you have a big butt, flat butt, or no butt at all, these awesome exercises will perk, tighten, and strengthen your backside! 

30 jumping jacks

20 lunges

10 squats

10 plie squats

20 side lunges

20 glute kickbacks

15 short bridges

10 side leg circles

20 glue kickbacks

15 squats

10 plie squats

20 jumping jacks

Tip: Adding weight to squats, lunges, and bridges will increase the intensity and effectiveness of this workout!

Total Body Burn

 This workout combines cardio and strength moves to burn fat and calories like nobody's business. Do the circuit 2-4 times for best results.

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1-minute wall sit
5 pushups
25 high knees

Want even more of a challenge? Do this tabata-style: 30 seconds of the exercise with 10 seconds rest in between each move!

Super Sexy Shoulders

Do these exercises as a circuit 3 times, or in individual sets for smokin' hot shoulders!

15 reps each of:

Overhead press: Hold weights at 90 degrees, with palms facing out, and your elbows bent. Push the weights straight up and over your head.

overhead press

Front raise: Arms straight, palms face your lap. Raise dumbells in front to shoulder height.

front raise

Lateral raise: Arms straight at your sides, palms face your hips. Raise dumbells to the side to shoulder height.

lateral raise

High pull: Arms straight, palms face your lap. Pull weights straight up, close to the body, with elbows out.

high pull

Y-raise: Arms straight, palms face your lap. Keeping arms straight, raise dumbells straight out and up to form a Y-with your arms.

Y-raise

 

 

 

 

 

Fit in 50

1-minute jump rope
50 squats
45 crunches
40 pushups
35 kettle bell (or dumbbell) swings
1-minute jump rope
30 squats
25 crunches
20 pushups
15 kettle bell (or dumbbell) swings
10 squats
1-minute jump rope