Summer is here! Time to get fully entrenched in the bikini season and that means it is NOT time to slack off on your workouts. So today I’m sharing a total body workout which will help: shed fat, shape up the body and stop the jiggle. As always I made a workout video for you which features one set of each exercise and a good way to set off your workout, if you have longer simply rewind and watch it over! You can view the video below or on my YouTube Channel, remember to subscribe for the latest updates!
I’ve been doing lots of body weight workouts lately as I appreciate that people are travelling, vacationing, and generally having to a do a workout when they have 10 minutes which might mean not having space or equipment. Stay tuned for more workouts every Wednesday, so don’t forget to subscribe for the latest updates! I have fun things planned for the upcoming videos!
Total Body Workout
So this workout features 5 exercises, and includes cardio, strength and core movements. Each exercise should be performed for 45s with 15s rest/transition between exercises. Each set should take you 5 minutes (excluding a warm up/cool down/stretch) so if you have longer than 5 minutes just repeat, repeat, repeat.
HIGH KNEES
Starting with Cardio to get the heart rate up, and get the body warm. Basically jogging on the spot, if you can lift the knees nice and high to around hip height. Modification: Don’t jog, instead just walk it through focusing on lifting the knees HIGH!
PUSH UPS
First set yourself up in a plank with the hands a little wider than the shoulders, and legs extended out. Bend the elbows bringing the shoulders level with the elbows (if possible), then controlling the movement lifting the chest back up to the starting position. Modification: Raise the arms up on an object like a step or sofa, or you can bring the knees down on the floor.
FROG SQUAT
Set Up: Standing with the feet shoulder distance apart and toes forward, lift the arms overhead. Perform the movement by sitting down into an imaginary chair and reaching the hands to the floor. Try and keep the chest above the hips at all times. Modification: Limit the range of motion by not reaching to the floor but to the knees, or shins.
SPIDERMAN PLANK
Again set yourself up in a plank. This time hands under the shoulders, and legs extended out. Bend one knee bringing up and out to the same side elbow. Focus more on getting the knee OUT to the side rather than under the body. Extend the leg, returning the foot back behind you and repeat on the other side. Modification: Limit the range of movement by bringing the knee level with the hip. Or you can bring the knee more underneath you like a standard mountain climber movement.
CROSS CORE
Time to work on rotation! Start by sitting on your butt, with knees bent and hands behind you. Push the weight into your hands and lift the butt to bring yourself into the starting position. Lift the right hand and left foot off the floor and bring them up towards the sky/ceiling to touch. Replace them down on the floor and repeat to the other side. Modification: the hand and foot don’t have to touch, maybe the hand and knee touch instead.
QUESTION
Do you do total body workouts or do you prefer a split routine workout where you work on specific muscle groups on different days?
Mardene Carr
I love it….there are so many persons that cannot go out to exercise so this is fabulous
Di Hickman
exactly!
laura londergan
I am still trying to find something that I will stick with as I get really bored with workouts. So right now I don’t have a fave but I typically have likes split workouts
Di Hickman
I like splits too! Great if you’re working out 4-6 times a week!
Koninika
After my third child two months back, I have been collecting workout routines i can do at home and at my own pace so these are just perfect. As a working mom of three kids under age of 5, I appreciate such workout tips to de stress and get fit and feel healthy! Thanks for sharing!
Di Hickman
awesome, so glad this helps!
Eva / Kid Minds
I’m still mastering spiderman planks. They are a bit difficult for me. I love how you include cross core exercises into the mix. It’s so important to keep the core strong.
Di Hickman
spiderman planks work the core too!
Tabitha
I love both fully body workouts and and spit routine workouts! Fully body are definitely great if you don’t have a lot of time or equipment! Or you just want to be as effective as possible in the shortest amount of time like me! haha Great post!
Di Hickman
Full body is great if you are doing strength 2-3X a week, more than that I’d go for split routine
Siniciliya
You motivate and inspire so much! You are also in a great physical and setting a wonderful example.
Di Hickman
Thanks so much!
jill conyers
My preference is total body hiit workouts. I can crush it in little time and I like the fast pace.
Di Hickman
I like HIIT too, but it’s important to vary workouts 😉
Diedre
Great workouts! I recently started doing Insanity 30 & many of these moves are included. They are intense, but I feel more energetic and I can see results quickly.
Di Hickman
and Results encourage you to keep going!
HilLesha
I usually prefer split routine workouts over total body workouts. I have never been good at push-ups, but I wouldn’t mind trying out the other exercises. 🙂
Di Hickman
I like splits for when I’m working strength 5-6x a week
Teresa
What a great workout! You’re seriously inspiring me to get out there and start working out daily. I’ll definitely be using your workouts as a guide.
Di Hickman
awesome!
alexandria
I find it so hard to work out at home. I always see amazing workouts like this, but I just have to go to the gym. Thanks for the ideas though!
Di Hickman
No problem, I have some gym workouts coming soon!
Caitlyn Edwards
Loving those cross cores and frog squats. I’m always looking for new inspiration or even refreshers!
Di Hickman
Glad to help!
Rachel
You are amazing!! Im always looking for excuses not to work out!! Specially since having my second baby, I am far from where I was.
Di Hickman
Everyday is a new day, start now!
Reesa Lewandowski
These are great that I can do right here at home. Love that. Thank you!
Di Hickman
Yep no gym needed!
Toughcookiemommy
I like the idea of targeting specific muscles during a workout. I think I need more work in some than in other areas.
Di Hickman
sheesh we all do, lol! Mine is my thighs!
Wendy
This looks like an amazing workout. I’ve been trying to work out at home lately so I appreciate the share.
Di Hickman
awesome glad to help!
Debra
This looks like a fantastic work out! I am going to have to switch up my current one with this one. Looks great!
Di Hickman
variety is the spice of life!
Sara Buckner
These are some good workouts! I’ll have to pin and remember this so I can use them!
Di Hickman
pin away!
Heather
The Frog Squat actually looks like fun to me! I think it is something my kids would want to do with me – and that is the motivation I need to get to it!
Di Hickman
YES! Get the kids doing it too!
Ana De- Jesus
Summer is the season that makes me want to pump up the jam. I love to dance during the summer but I need to step up my exercise game!
Di Hickman
OMG loved that song… pump up the jam! Technotronic!
Michelle @ Sunshine and Hurricanes.com
I love all these great ideas to change up my workout routine! I especially love they can all be done at home, no gym required!
Di Hickman
You are your own gym!
tp keane
wow, I need to get on these right away. there’s a lot of toneage that needs to happen right about now.
Di Hickman
hehehe we all have those areas!
Alissa Gilbert
This is really great. I love the visuals to help! Will be using this for sure!
Di Hickman
thanks, glad the visuals are helpful!
Amber Nelson
I love a good total body workout. I am going to try this one.
Di Hickman
Yes total body is great for getting in a quick workout!
Rebecca Bryant
what a great workout. I will have to try this.
Di Hickman
Please do! Takes very little time!
Terri Steffes
There is nothing as beautiful as a strong woman. You look amazing and strong and I know you are! Thanks for sharing your workouts.
Di Hickman
Thanks Terri!
Rachel Langer
Yes, let’s look fit and fab this summer! Now if I could only do a push up. GOALS!
Di Hickman
hmmm maybe a blog post for the future! Thanks for the inspiration!
Krystle Cook
This is the total body workout for sure! I will need to give these ideas a try.
Di Hickman
please do!
Robin Ruehrwein
This is such a great workout routine where you can find something to work for you! Those cross cores look intense.
Di Hickman
They can be, but I’m used to them now!
Cristina
Oh wow! I had never done the cross core rotation one. Sounds painfully awesome. Thanks!
Di Hickman
hehehe it is!
karen
What a great selection to help us all get in shape! Summer is THE time to pump it up, so these will totally come in handy! 🙂
Karen
Di Hickman
awesome!
Heather
You hit the nail on the head for me – I travel a lot for my job and I need something I can do in my hotel room. I prefer to workout there than in the hotel gyms. I will definitely bookmark this – I leave for Vail this week and want to keep up with the exercise!
Di Hickman
Yes! Glad this is useful!