This home workout is a combo of bodyweight cardio and toning moves that target multiple muscle groups simultaneously, helping you increase strength and muscle tone.
This routine starts off with a 4 minute Cardio Warm Up. Once your muscles are warmed and your blood is flowing, we move into the core of the workout; 30 minutes of bodyweight toning moves. There are three rounds total.
Jogging in Place
-Rear Lunge + High Knee – 30 seconds on each side
Exercises in this routine:
-10 Outside Thigh Circles – Lie on your side as if you were going to do a side leg lift. Lift your outside thigh but instead of going straight up and back down, use your straightened leg to “draw” a large circle. Once you reach the starting point, draw another circle, this time in the opposite direction of the first one. Repeat on each leg. This is great for glutes and outer thighs.
-10 Crossover Plank Rows – Start in a full push up position, and walk both hands to one side while crossing one leg over the top of the other to tap the ground on the opposite side – at the same time, pull one arm up & back at a 90° in a row. Continue this motion, going back and forth from side to side. You will feel this in your arms, glutes, hamstrings, abs, chest, rear deltoids and rhomboids.
-15 Side Cinchers – Go into a side plank, and extend both the top arm & leg fully. Now “pull” them both in together as if you were cinching something. Your elbow should come in towards your side and your knee will do the same. You will feel this in your obliques predominately (top and bottom sides), but it also targets your hip flexors, lats, outer thigh, and glutes. Repeat on each side.
-14 Flutter Kick Reaches – Lie flat out on your back with both arms extended overhead, and then crunch upward with one arm towards the opposite leg. Continue alternating reaching diagonally for the toes of the opposite foot. This is a light toning move for your whole body, but your abs take on the brunt of the workload.
-10 Scissor Bridges – Lie on your back and go up into a bridge position (place your feet flat on the ground and press through your heels to lift the hamstrings, lower back and glutes up off of the floor). Holding this position, extend one leg straight out. Using a smooth and controlled motion, pull your leg out to the side, and then back in. Repeat for the set number of repetitions before switching to repeat on the opposite side. This is an excellent exercise for glute, hamstring, quadricep, lower back, outer thigh and inner thigh toning.
-14 Static Squat Circles – Go into a Ski Squat and extend one leg in front of you. Use that foot to draw a half circle (in each direction) around your body – all while maintaining the squat position.
-10 Sidewinder Mountain Climbers + Leg Raises – Start in a full push up position and then jump your feet up towards your head so that they land on one side of your hands. Jump your feet back out to the full push up position before hopping them back up to the other side of your hands this time. Go back out to a full extension and do a leg raise on each leg before starting all over again. This one is a calorie roasting total body workout.
Just how many calories does this total body workout burn?
Aside from toning you up, giving you a healthy boost of feel good endorphins, and making your stronger, this workout burns a good deal of calories. We estimate that it burns between 7-12 calories a minute, or 245-420 total.
Make sure that you cool down and stretch after this workout.
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