A no-gym, no-excuses bodyweight workout
Are you ready for a routine that carves down your workout time and your waistline? When you are short on time and training techniques, finding the right routine can feel like a real workout. Luckily, I have created a resistance training circuit that can be done at anytime, in any space - so no more excuses! Get ready to embrace your inner lean, mean, fat-burning machine with this firm and burn workout.
Squat Thrusts (Burpees)
10-12 reps
While burpees are about as enjoyable as a trip to the dentist, they are a necessary toning tool when fighting flab. This exercise is effective and efficient in burning stubborn belly fat by engaging multiple muscle groups simultaneously.
Step 1: Squat down into a sumo position
Step 2: Jump the feet back, forming a straight line from the shoulders to the heels
Step 3: Jump to the starting position and explode up, landing softly on the feet
Burpees for Beginners: Essentially, the burpee is three exercises (a squat, plank and jump squat), consolidated into a single drill. In order to perform the burpee properly, you must perform each move of the exercise exactly. Practice by breaking this exercise down into segments, focusing on perfecting each individual task first. Doing so prevents lower-back and joint pain/injuries.
Bench Taps
10 reps per side
Turn up the intensity on an average plank by incorporating single arm extensions. Doing so forces the shoulders, chest and core muscles to work as stabilizers as your body weight shifts from side-to-side.
To perform this exercise, you will need a wall or bench. Position the body arm's length from your object of choice.
Step 1: Start in a hand plank position, palms aligned below the shoulders with the abs engaged
Step 2: Without rocking at the hips, extend one arm out to touch the surface
Step 3: Switch arms and repeat Step 2
Side-to-Side Seesaw Lunges
10 reps per side
Hit your hamstrings, quads and glutes in every direction with this dynamic lunge. The seesaw lunge is a multi-joint movement that encourages muscle growth, hip flexibility and balance. Practice each exercise separately before graduating on to the combined lunge workout.
Step 1: Standing shoulder width apart, hinge back at the hips as you take a large lateral step to the right
Step 2: Resting your body weight in your left heel, diagonally swing the right leg back into a curtsy lunge
Step 3: Continue back and forth with these two movements for 10 repetitions, then switch sides
{Repeat this circuit 3-5 times for best results}
You will never get a toned tush by sitting on it.
Earn it.
To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.