This workout is something I like to do if I can’t get to the gym or I’m away and a hotel room is the only space for a workout or I just want to kick start the day at home for a rockin bum!
Each exercise is 1 minute long – 10 different exercises
What you need;
Yoga mat/or carpet, skipping rope, stopwatch/iphone & your fit girl attitude!
(If you have any trouble trying do this exercise, you can always search it on YouTube for a demo before your workout)
1. Squats for 1 minute;
– Stand with feet hop distance apart & parallel
– Bend at knees & stick your bum out behind you
– Keep back straight & the weight in your heels
– As you return to standing, squeeze your glutes
2. Front Lunges for 1 minute;
– Stand with feet hop distance apart & parallel
– Take step forward with right leg. Bending at knee
– Push back up through heel of forward foot
– Alternate & repeat
3. Sit ups for 1 minute;
– Lay on your back & pull up into a sit up, push out as many as you can & keep it up for 1 minute! (if you have a gym ball you can use this for sit ups too!)
4. Squat Jumps for 1 minute;
– Stand in correct posture with feet hip-width apart, toes pointed forward.
– Reach forward with your arms as you drop into your deep squat.
– Jump up as explosively as you can, driving down with your arms.
– Then lower yourself back into the squat to complete.
5. Wall Hold for1 minute;
– Stand against a wall with your legs extended out
– Have your feet 2′ away from the wall
– Inhale, then exhale & allow your abdomen to fall toward your back
– Gaze straight forward knees slightly bent & chin slightly tucked. Keep the back of your head touching the wall
– Bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting
– Hold position evenly for 1 minute then move slowly back to start position to finish
6. Donkey Kick Right Leg for 1 minute;
– Get on your hands and knees with abs pulled in tight
– Reach right leg up behind you with bent knee, pushing through heel and engaging glute
– Keep back straight and return to starting position, repeat for 1 minute
7. Donkey Kick Left Leg for 1 minute;
– Get on your hands and knees with abs pulled in tight
– Reach left leg up behind you with bent knee, pushing through heel and engaging glute
– Keep back straight and return to starting position, repeat for 1 minute
8. Hip Bridge for 1 minute;
– Lie on back, hands by sides, knees bent
– Keep weight in heels, squeeze glutes and push hips up so body is in one line from
knees to shoulders
knees to shoulders
– Return to starting position and repeat for 1 minute
9 9. Skipping for 1 minute;
– Grab your skipping rope & GO for 1 minute
1 10. Push ups for 1 minute;
– Lay on your stomach, legs straight & shoulder length apart
– Push up off the ground & do as many push ups as you can in one minute
Make sure you stretch for 10-15 mins after this workout!
this kicked my butt! but I loved it please post more of your workouts!!!