30 Minute Equipment-Free **High Intensity Burn** Workout
Christmas may be over, but that doesn’t mean our schedules have cleared up. If you’re still strapped for gym-time, try one of my favourite equipment-free workouts that gets your metabolism fired up for hours and help burn off yesterday’s feasting.
The best part is? You can do anytime, any place, anywhere so there are NO EXCUSES not to get your training in.
**Note: you can make this a longer and more challenging workout by increasing the interval time from 30 to 45 seconds or up to as high as 60 seconds per exercise. Increase rest between sets in proportion.
Warm-Up (this does not count as a part of the workout but is recommended)
5 Minutes Skipping (with or without rope)
Set 1: 30 Seconds Per Exercise then 30 Second Break between sets
Plank with Alternating Knee to Opposite Elbow
Set 2: 30 Seconds Per Exercise then 30 Second Break between sets
Pushups (elevate your feet for a more challenging set)
Reverse Leg Lifts
Shoulder Pushups Against the Wall
Set 3: 30 Seconds Per Exercise then 30 Second Break between sets
Box Jumps (onto an elevated surface like stairs, if you don’t have a surface, just take 4 jumps forward and 4 jumps backward)
Tricep Dips (off an elevated surface like stairs, if you don’t have a surface to it off of a stack of books)
Fire Hydrants (for glutes)
Cool Down: (this does not count as a part of the workout but is recommended)
5 Minutes Skipping (with or without rope)
Tried and True Sexy Shoulder Workout
No matter if you are interested in building more of an overall fitness physique or you just want to look good in that little black dress, this Tried and True Sexy Shoulder Workout can be inserted 1-2 times per week into your regular lifting schedule and before you know it…poof…sexy shoulders 3-4 weeks later.
For some of us women, shoulders are tough to train and despite our efforts, we may not always get all parts of the shoulder…front delts, rear delts, side heads, rear heads ahhhh its enough to make us fit girls confused before we begin!
Well this is my way to navigate and tone sexy shoulders in less than a month!
Set 1: (30 sec, 4 sets)
Narrow Grip Pull ups (supported or non-supported)
Dumbbell Upright Row
Set 2: (60 sec, 2 sets)
Standing Military Press (bar or dumbbell)
Dumbbell Side and Front Raise
Split Jump Lunges
Set 3: (45 sec, 3 sets)
Band Pull Apart
Bent Over Rear Delt Raise
20 Minutes HIIT on the Row Machine -
3 minutes warm up, RPE 3
1-2 minutes steady, RPE 6
1-2 minutes hard sprint, RPE 9
Repeat for allotted time
***Don’t forget that Eating Clean is the key to shedding fat from any and all areas of the body so keep that metabolism revved and you will see some amazing results.
The Advantages of a Full Body Workout
Although workouts targeting certain muscle groups are super effective, especially if you have the time to train them individually, I have noticed the most results with full body workouts.
For someone who could never whittle down her mid-section, full body workouts (since my coach began to implement them last year) have helped me to shave of that last layer of ‘insulation’ and my core and abdominal muscles are now strong and visible.
Not only have full body workouts been great for my figure, they save tons of time and give me the opportunity to have an extra rest day - and although I love my training, I’m certainly not complaining.
Today’s hardcore full body workout consisted of squats, pull-ups, weighted lunges, bench press, upper body free weight exercises and incline running.
For those of you who want to shock your body to break through a plateau or just challenge your body, try swapping your isolated training to a few full body power workouts for a few months, I am sure that you will love the results!
August Beach Body Workout
OK my lovely Fitblrs, the month we have all been waiting for has arrived! All of the months of clean eating and training can be celebrated with bikini tops and cute shorts but if you kind of fell of the wagon with one too many frosty mojitos as soon as the sun popped out in early June, this is the workout that will get your beach body back and then some!
Adapted from Oxygen Magazine’s Beach Body Workout, this workout will train all parts of your body and leave you feeling fantastic.
***Shoot for 3-4 Sets, reps listed for each exercise
- 15 minutes incline walking on treadmill (highest incline that you can without using the handles)
- 3-5 minutes dynamic stretching
- 45sec bench hops (hopping over the bench supported by your arms)
- Plié Squat
Target Muscles: gluteus maximus, quadriceps, adductors
Set Up: Stand with your feet wider than shoulder-width apart, toes pointing out at 45-degree angles. Grasp a single dumbbell with both hands, letting it hang naturally between your legs.
Action: Inhale as you bend at the knees into a squat, stopping when your thighs are almost parallel to the ground. Push through your heels to return to the starting position, squeezing your glutes and pushing your pelvis forward at the top of the motion. Repeat for eight to 10 reps.
Set 2 -
- 45sec Mountain Climbers
- Dumbbell Row
Target Muscles: latissimus dorsi, trapezius, rhomboids
Set Up: Hold a dumbbell in each hand, palms facing toward your body. Lean forward from your hips at a 45-degree angle and bend your knees slightly. Extend your arms so that they are in front of your knees, keeping a tight stretch within your arms and upper back.
Action: Exhale as you pull the dumbbells toward your chest, flaring your elbows out to the sides. Retract your shoulder blades as you pull. Hold for a count before inhaling and slowly returning to the starting position. Repeat for 10 to 12 reps.
Set 3 -
- 45sec Burpees
- Alternating Dumbbell Curl
Target Muscles: biceps brachii
Set Up: Sit on a bench with your feet hip-width apart, holding a dumbbell in each hand with your palms facing forward.
Action: With your upper arms tight to the sides of your body and your shoulder blades retracted, flex your right elbow to bring the dumbbell toward your right shoulder. Pause, then inhale and lower slowly to the starting position. Repeat on the left side for one rep; do 10 to 12 reps in total.
Set 4 -
- 45sec Lateral Skaters
- Dumbbell Step-Up
Target Muscles: quadriceps, gluteus maximus, hamstrings, calves
Set Up: Stand with your feet hip-width apart in front of a tall bench (it should be slightly higher than your knees). Grasp a dumbbell in each hand, allowing your arms to hang naturally at your sides. Maintain a neutral spine and retract your shoulder blades for good form.
Action: Place your right foot on the bench so that your sole is fully supported. Push through your right heel to raise your body onto the bench, letting your left foot dangle just off of its surface. Perform eight to 10 reps on your right leg, then do the same on your left.
Set 5 -
- 45sec Bench Hops
- Flat-Bench Dumbbell Chest Press
Target Muscles: pectoralis major (sternal aspect)
Set Up:Lie face up on a bench with your feet flat on the ground, shoulder-width apart. Hold a dumbbell in each hand with an overhand grip, bringing your upper arms parallel to your shoulders and your wrists above your elbows.
Action:Exhale as you raise the dumbbells up and over your chest, stopping just short of touching the heads. Inhale as you slowly lower back to the starting position. Repeat for 10 to 12 repetitions.
Set 6 -
- 45sec Frog Jumps
- Seated Dumbbell Shoulder Press
Target Muscles:middle deltoids
Set Up:Sit on a bench with your feet flat on the floor, shoulder-width apart. Grasp a dumbbell in each hand, aligning your upper arms with your shoulders and your wrists directly above your elbows. Your palms should now be facing forward.
Action:Exhale and press the weights upward, bringing them about an inch apart above your head. Pause for a count before inhaling and lowering the dumbbells back to the starting position. Complete 10 to 12 repetitions.
Set 7 -
- 45sec Jumping Jacks
- Seated Triceps Extension
Target Muscles:triceps brachii (long head)
Set Up:Sit on a flat bench or low-backed seat. Hold a single dumbbell with both hands and position it behind your neck, keeping your upper arms close to your ears and your forearms parallel to the floor.
Action:Extend your arms to bring the weight above your head, being careful not lock your elbows. Your upper arms should remain stationary beside your head at all times. Slowly lower the dumbbell back to the starting position, ensuring it does not drop past parallel to the floor. Repeat for eight to 10 reps.
Set 8 -
- 45sec Single Leg Hopping (right leg)
Target Muscles: gluteus maximus, hamstrings, erector spinae
Action: Inhale as you lean forward from your hips, lowering the dumbbells past your knees. Hold when you feel a deep stretch in the back of your thighs. Exhale and contract your hamstrings to bring your body back to the starting position. Repeat for eight to 10 reps.
- 45sec Single Leg Hopping (left leg)
Target Muscles: latissimus dorsi, pectoralis major, triceps brachii
Set Up: Support your shoulders on the broad side of a flat bench and position your feet hip-width apart, thighs parallel to the floor for stability. Hold the head of a single dumbbell with both hands, extending your arms above your chest. Do not lock your elbows.
Action: Move your arms in an arc to bring the dumbbell directly behind your head, keeping your elbows in a fixed position throughout the move. Do not let your arms extend farther than parallel to the floor. Exhale as you raise the weight back to the starting position. Repeat 10 to 12 times.
Set 10 -
- 45sec High Knees Jumping
Standing Dumbbell Cross-Chest Curl
Target Muscles:brachialis, biceps brachii
Set Up:Stand with your feet hip-width apart, grasping a dumbbell in your right hand with your palm facing forward.
Action:With your upper arms tight to the sides of your body and your shoulder blades retracted, flex your right elbow to bring the dumbbell toward your left shoulder. Pause, then inhale and slowly lower to the starting position. Complete 10 to 12 reps on the right arm, then switch hands and repeat on the left side.
Build Your Butt On The Ball: Oxygen Magazine’s Awesome Butt Workout
With summer in full swing, nothing is sexier than a toned tush in a bikini so ladies, here is an awesome workout to get that firm, fit, fabulous butt that you have always wanted.
- Start with 30-45 minutes incline walking (or running) on the highest level you can do without holding on
- Plyometrics: 3 sets of 20 - split jump lunges, skaters, high knees jumping
It creates instability!
The benefits of the mighty stability ball read like a muscle-building wish list: greater range of motion for abdominal exercises, heightened postural awareness, increased engagement of stabilizing muscles, and, best of all, it’s your silent partner in perfecting a pert, perky posterior!
Do this routine two to three times a week, supplementing the plan with a clean diet and cardio for 30 to 40 minutes, four times per week.
1. Wall Squat
Target Muscles: gluteus maximus, quadriceps
Set Up: Position a stability ball between your back and a wall, standing close enough so that it does not slip to the floor. Maintain a shoulder-width stance with soft knees, resting your hands on your waist [A].
Action: Lower into a squat, rolling the ball along the wall behind you as you descend. If necessary, raise your arms straight in front of your body for balance. Stop when your thighs become parallel to the floor [B]. Pause, then press through your heels to stand. Repeat for three sets of 10 to 12 reps.
3. Butt Lift
Target Muscles: gluteus maximus, abdominals
Set Up: Support your upper and lower back on a stability ball, with feet hip-width apart and flat on the floor. Clasp your hands lightly behind your head and drop your hips towards the floor [A].
Action: Exhale as you contract your glutes and raise your hips [B]. Hold for one count, then inhale and slowly return to the starting position. Perform three sets of 10 to 12 reps.
4. Hip Extension
Target Muscles: gluteus maximus
Set Up: Lie on your back with your arms extended at your sides and palms pressed into the floor. Rest both calves on top of a stability ball [A].
Action: Raise your hips from the floor so that your body forms a straight line [B]. Hold for one count before lowering to the ground, but do not touch your hips to the floor. Repeat, aiming for three sets of 10 to 12 reps.
5. Butt Blaster
Target Muscles: gluteus maximus, hamstrings
Set Up: Lie faceup on the floor, arms extended along your sides. Rest your calves on a stability ball, toes pointing towards the ceiling, then lift your hips from the floor [A].
Action: Contract your abs and squeeze your glutes as you bend your knees to roll the ball towards your body[B]. Hold for one count before rolling the ball back to the start. Do three sets of 15 reps.
6. Single-legged Butt Blaster
Target Muscles: gluteus maximus, hamstrings
Set Up: Lie face up on the floor, arms extended along your sides. Rest one foot on a stability ball and raise your other leg towards the ceiling, then lift your hips from the floor [A].
Action: Squeeze your glutes as you bend your lower leg, pulling the stability ball closer to your body. Stop when your bent knee points toward the ceiling [B]. Hold for one count, then return to the start. When your set is through, switch legs and repeat for three sets of 15 reps on each side.
7. Four-point Glutes Bridge, Part 1
Target Muscles: gluteus maximus
Set Up: Lie faceup on the ground, your arms level with your shoulders and palms touching the floor. Place your feet on a stability ball, toes pointing upward [A].
Action: Raise your hips from the ground [B].
Continue to the next slide for Part 2 of the move.
8. Four-point Glutes Bridge, Part 2
Slowly lift one leg about one foot from the surface of the ball [C]; hold for one count before lowering it and returning to the starting position. Alternate legs with each rep, and repeat for three sets of 15 reps on each side.
Cool Down with 10 minutes light stepper and stretching!
Getting in your Workouts While Travelling
Jamie Eason’s 6-Minute Total Body Workout
Sometimes, getting to the gym can be a struggle, especially if you are planning to go on holiday or if your schedule is extremely busy for a period of time but that is no reason why you can’t get an awesome workout in.
My fiancee and I often travel to very small towns in Cuba to visit family and our large coconut and fruit plantation. In this tiny town, there is no gym and not really any place to run as the streets are narrow and uneven.
During the days that I am there, I normally use this workout to keep my body in top shape and when I hit the gym, I usually feel stronger as I have been using different muscles so my overall strength improves noticeably.
*Note - I would run through this workout 4 times with a 30sec-1min break in between each full set. You can tailor the number of times you repeat according to your fitness level.
5-7 Minutes Skipping (with rope or motion like invisible rope)
50 Alternating Lunges
25 Box Jumps
15 Squat With Shoulder Press (using a band, two bricks or water jugs filled, I use 5 gallon jugs)
30 sec Side Plank (each side)
1 minute jogging on the spot
15 Plie Squats (using water jug or brick or other weighted object)
15 Frog Jumps
15 Handstand Pushups
15 Jump Squats
Abs and Butt:
*repeat 3 times with a 30 sec break between
30 sec Leg Raises
30 sec Fire Hydrant
30 sec Weighted Overhead Crunches (with water jug, brick or another weighted object)
1 min Windshield Wipers
1 min Kneeling Leg Lift (butt blaster motion)
End with a full body stretch