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.
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!
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.
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.
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.
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.
Do you do total body workouts or do you prefer a split routine workout where you work on specific muscle groups on different days?