Transform Fitspo may collect a share of sales or other compensation from the links on this page.
Put your body to work by giving you 100% energy on this killer workout!
FAT LOSS FAST!
This ultimate cheat sheet will help
lose 3 pounds in just 3 days!
Dumbbell Squat and Press
This is another great combo for adding some endurance into your workout.
- Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
- Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.
High Plank Dumbbell Row and Push up
This exercise group helps to work out your chest and back whilst giving your abs a tough time.
- Hold a high plank with your hands holding a dumbbell each. Keeping your spine in a neutral position.
- Alternate between rowing each dumbbell towards your ribs, tensing your lats (the big muscles down the sides of your back) whilst you do. Keep your core tight as you do this.
- After doing one row for each side, lower yourself into a push-up. This is one rep.
The ab bike is a great movement to hit all of your ab muscles with one exercise.
- Lay flat on your back, with your feet extended in front of you.
- Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
- Bend your knees at a 90 degree angle with your hips.
- Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
- Make sure to twist your torso, tensing your abs as you make a cycling movement.
- Each time you’ve completed a cycle of each side, that is one rep.
Glute Bridge to Leg Raise
This variation of the glute bridge helps remove some stability whilst working your legs.
- Perform a standard glute bridge.
- At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
- Return your leg slowly back down to the ground. This is one rep.
- Repeat with the other leg.
Plank Reach Through
- Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
- Reach one arm out in front of you, tensing your core for stability.
- Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
- Touch your opposite knee with your hand.
- Return your arm to its initial position. This is one rep. Repeat on the other side.
Seated Dumbbell Curls
This variation on the bicep curl (or hammer curl) helps prevent any momentum transfer from your legs. This makes it easier to concentrate on the contraction of your biceps.
Tricep dips are an excellent way to workout your triceps with little to no equipment.
- Find a platform, chair, bench, etc. and stand with your back to it.
- Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
- Extend your legs in front of you whilst keeping your hips close to the platform.
- Lower your body slowly until your elbows are at 90 degrees.
- Tense your triceps, slowly straightening your arms to lift your body back up. This is one rep.
- 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.