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One Leg Cable Kickback
The cable kickback similar to a glute raise, but allows you to finely control the resistance.
- Adjust the cable machine so that it is on the bottom peg. Attach the ankle cuff to it and wrap the cuff around your ankle.
- Place your other leg forward towards the machine, you may want to press your toes against it. Have a slight bend in this leg.
- Place your arms against the pillar for stability.
- Straighten your other leg and slowly move it back. If you feel this in your lower back, you’re lifting your leg too high. Squeeze your glutes at the top for 2-3 seconds.
- Slowly lower your leg back down. This is one rep.
- Repeat on the other side.
A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
- Stand with your feet hip width apart. Place your hands on your hips.
- Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
- Push back off of your back foot and raise up to your initial position. This is one rep.
- Repeat with the other leg.
One Knee Push Ups
If you’re struggling to do a full 8-12 reps, do the push-ups on both or one knee as shown above.
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.
Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
- 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.
- Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.
- Get in the boxing stance. We’ll use the left jab throughout this article — for the right jab, everything is reversed. So for now, place your left foot in front of your right, right angled out a bit, pointing toward your opponent. Put your hands up to protect your chin, tuck your elbows in, chin down, and make sure your hips are above your feet.
- Lean forward with your elbows in and your right hand a little higher than your left. Your right is protecting your chin, playing defense, while your left is up, waiting to strike. If you are taller than your opponent and it is unlikely that he will pull off a straight right to your face, you can keep it low for greater power and visibility. Otherwise, keep it at your chin ready to parry or block.
- Transfer your weight forward and jab. Simultaneously shift off your back (right) foot (but don’t let it come off the ground) and put your weight onto your left, while throwing your left arm into a quick, powerful jab. Twitch your entire left side forward while ever so slightly lifting the heel of your left foot. As your hand comes forward, your body’s weight should come forward at the same time.
- Be sure to rotate your palm down. When your hands are held at your chin, your thumbs are facing you. But when you go to jab, rotate your hands so that your palms are facing down, thumbs slightly lower than perfectly horizontal. Think of it like a slight corkscrew motion. It’s in that twist that there’s power — kind of like the cracking of a whip.
Single Leg Row
These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.
- Stand with your knees slightly bent.
- Raise one foot slightly off the ground, keeping the slight bend in your other knee.
- Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
- Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
- Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.
- Repeat for the other leg.
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.
Squat Dumbbell Oblique Raises
This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
- From a high plank position, tense your core and jump your legs apart as shown.
- Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.