This is not a thow back Thursday folks. This is your mid week total body tone workout! Abercrombie and FITness bringing it to you from the great outdoors!
Check out these SIX heart pounding, calorie crushing, muscle toning workouts!
Each of the 2 min video links highlighted below demonstrate one set of 4 to 5 exercises. They are designed to burn fat while building strength and increasing stamina using only your body weight. Weights are welcome but not necessary.
These workouts are not proprietary to a gym environment. Take these custom workouts to your living room, bath room, or back yard. Try them in your hotel, office or in a public gym or park.
Each workout should be done a minimum of 3 sets! For you advanced workout warriors take the challenge of 6-8 sets and add weights.
The sound quality is not the best because the wind was howling. I have provided a description and instructions to the workouts. Remember proper form is imperative to prevent injury and ensured effectiveness.
GOOD LUCK BEAUTIFUL. You can do it, I know you can!
Click here for workout video link
Grab a stable bench, chair, bathtub, or stair. Dip down for tricep dips for 1 minute. Advanced cross right over left while performing the tricep dips. Next lean back for 1 min of jack knifes. For stability place hands behind for balance. Advanced hold hands out in front. Stand up for high knees for 1 minute. Lastly, lay back flat for unanchored full sit ups for one minute. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
Mountain climbers for 1 min. Be sure to plant your front foot on the ground to really engage the abs. Next place hands on the ground and get on all fours. Lift leg out simulating a dog urinating on a fire hydrant! Do these for 1 min each side. Back into plank position for elbow to knee twists. Alternating for one minute. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
Push ups for one minute. Drop to your knees if necessary. Flip over and hold a boat pose for one minute. Beginners bend your knees, advanced legs staring holding a V-sit. Go into v-ups for one minute. Come into side plank. Press through your hips squeezing your butt cheeks tight. Hold each side for one minute. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
→ Back Lunge, Hip Thrust, Donkey/Bootie Kicks←
Begin by stepping back into a deep back lunge alternate for 1 min. Add a shoulder squeeze as seen in the video for added shoulder and back strength. At a stair or edge of a treadmill or curb perform toe taps for one minute. Lay back flat elevate your feet on the strair, curb fireplace or chair. Lift hips up and off the ground squeezing your butt each rep for 1 minute. Advanced lift one leg and hip thrust one leg at a time for 1 min each side. Stand up for donkey kicks from the ground or standing. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
Hold down for 10 seconds in a plié squat. Release out and do 20 plie squat reps. Then hold down and rock forward and backward while holding down deep in pli Rock up and back 10 on each side. Release out and plie front lunges. Slightly point toe out toes to the bottom of the lunge. Do 20 reps each side. Do plie jumps for 30 seconds. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
Squatastic elevated and side squats
Place one foot on elevated surface such as a curb, bench, fireplace, or stair. Toes forward hold down for 10 seconds followed by deep squats keeping the foot elevated for 20 reps on each side. Start with feet together and step out to the side for side squats. Do 10-15 each side that’s 30 total. Step to the side for speed skaters for one minute keep your speed up. Last, step out for front alternating walking lunges for one minute. Resting only 30 seconds between each set. Beginners start with 15-20 reps of each and work up to 30 second intervals.
SIX custom workouts, hand delivered, at your fingertips, free ninety nine. All you have to do is try it. What have you got to lose? WEIGHT? STRESS? DEPRESSION? ANXIETY? HEART PROBLEMS? HIGH TRICLYCORIDES? HEALTH ISSUES?
Abercrombie and FITness is not responsible or liable for injuries sustained during any of these exercises or workouts. Please consult your doctor to be sure you are healthy enough for workout.
Love, commit and get FIT
Angi xo
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