Transform Fitspo may collect a share of sales or other compensation from the links on this page.
Be ready to step up and work miracles cause this workout can sure lead to a better you!
Lose Fat FAST!
Drop 3 pounds in
just 3 days with this cheat sheet!
Jumping lunges are another great variation to work on some explosive strength and variety!
- Stand with your feet hip width apart. Place your hands on your hips.
- Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
- Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
- Whilst in the air, swap your legs over so you land into a lunge on your other foot.
- Repeat with the other leg.
Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.
- Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
- Straighten your back and legs, standing on the balls of your feet.
- Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
- Tense your chest and triceps, pushing yourself back up. This is one rep.
- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.
- Repeat this action 5-10 times.
- Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
- Raise your torso off the ground, having that balls of your feet touching the ground as shown.
- Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
- Hold for as long as you can! Try to extend this time to improve your core strength.
Bench Leg Raises
Leg raises on a bench or other raised surface are great because you can lower your legs further, allowing your lower abs to be more effectively targeted.
- Sit at the end of a bench, resting on your coccyx bone.
- Place your hands slightly behind you, or under your coccyx if you need support.
- Keep your feet held together and lower them off the bench, keeping your legs straight.
- Tense your abs, bringing your legs upwards whilst bending your legs until they form a 90 degree angle with your hips. Hold for 2-3 seconds.
- Slowly release your legs, extending them outwards again to the starting position. This is one rep.
Plie Squat Calf Raises
A plie foot placement method can be used for a number of different exercises, as it helps to work the different muscles of the calves.
The calf muscles have a multitude of movements and as such you should aim to perform calf raises in a both a normal – plie and inverted exercise format.
Point your toes out to the side at about 45 degrees, smoothly raise your heels off the ground, holding in the upper phase for 2 – 3 seconds, prior to returning your heels towards the ground.
Focus on keeping your foot straight throughout the movement, avoid any twisting movements.
This method can be used to work either one foot – both feet – or even a combination of one foot normal (facing forward) one foot Plie.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
- Hold yourself in a high plank position, squeezing your core.
- Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
- Fire your leg back into its original position. This is one rep.
- Repeat rapidly with the other leg.
High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
Plank Shoulder Tap Rotations
This is a great variant on the Plank Rotation!
- Start in a high plank / push up position.
- Tense your core, shifting your weight over one of your arms. Lift the other arm, moving it to touch your shoulder. Hold for 1-2 seconds.
- Rotate the arm this is on your shoulder around until it is pointing up in the air. Hold for 2-3 seconds.
- Slowly reverse this motion, keeping your core tense until your arm is under you securely again. This is one rep. Repeat on the other side.