SECRET TRAINER (Core | Lower Body)
-
Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. Reverse Crunches x 10 reps
Rest 30 seconds
Repeat 3x total
-
Wall sit until failure (30-45 sec rest between each set)
Repeat 3x total
Shorter rest time for this movement will help keep up the intensity
-
Weight Recommendation* Resistance Bands
Side Step + Squat (10 each leg)
Jump Squat (10 total)
Side Step + Squat (10 each leg)
Rest 1 min
Repeat 2x total
-
4 sets x 40 reps (20 each leg, 30-45 sec rest between each set)
-
4 sets x 20 reps (30 sec - 1 min rest between each set)
How To: Standing upright, bring your knee to the opposite elbow, meeting together at your core. Repeat using the other elbow and opposite knee. Repeat this movement 20x.
-
4 sets x 10-20 reps (15-30 sec rest between each set)
Shorter rest between sets will help activate the calf muscles
KRISPY KREAM (Core | Lower Body)
-
Total - 3 sets x 12 reps (30 sec rest between each set)
How To: Squat, step one foot forward staying in a low position, step the other foot forward, repeat this motion 12x
Weight Recommendation* Resistance Bands
-
Total - 3 sets x 12 reps (45 sec rest between each set)
Shorter rest between sets will make this movement more challenging
Weight Recommendation* Resistance Bands
-
Yes, it’s a repeat!
Total - 3 sets x 12 reps (30 sec rest between each set)
How To: Squat, step one foot forward staying in a low position, step the other foot forward, repeat this motion 12x
Weight Recommendation* Resistance Bands
-
Yes, another repeat. We’re working those KRISPY KREAMS today friends!
Total - 3 sets x 12 reps (45 sec rest between each set)
Shorter rest between sets will make this movement more challenging
Weight Recommendation* Resistance Bands
-
Total - 3-4 sets x 20 reps (30 sec - 1 min rest between each set)
-
Movement #1 - Bicycle x 20 reps
Movement #2 - Plank for 30 seconds
Movement #3 - Mt. Climbers x 20 reps
Rest 45 seconds
Movement #1 - Bicycle x 20 reps
Movement #2 - Plank for 30 seconds
Movement #3 - Mt. Climbers x 20 reps
Rest 45 seconds
Repeat 2-4x Total
THE PEACH (Glute | No Jumping)
-
Total - 3 sets x 10 reps (45 sec rest between each set)
How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release. Repeat 10x
Weight Recommendation* Resistance Bands
-
Weight Recommendation* Resistance Bands
Movement 1 - Donkey Kicks x 10 reps (5 each leg)
Movement 2 - Fire Hydrants x 10 reps (5 each leg)
Movement 3 - Straight Leg Donkey Kicks x 10 reps (5 each leg)
Rest 45 seconds
Repeat 3x total
*The Shorter Rest Between Each Set Will Help Activate The Glute Muscles
-
Total - 4 sets x 10 reps (1 min rest between each set)
Weight recommendation* Resistance Bands
How To: Sitting on a chair, separate your legs as far as they can go, then bring them back together, repeating this movement 10x
-
Total - 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)
How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.
This motion/technique adds tension on the muscles.
-
Total - 4 sets x 12 reps (each leg. 1 min rest between each set)
How to: Count to 3 seconds when declining to the ground. This technique will add more tension to the quad muscle and helps with balance/ stabilization abilities. Repeat this movement 12x each leg.
-
Total - 4 sets x 10-20 reps (15-30 sec rest between each set)
FLEX (Lower Body | No Jumping)
-
Total - 3 sets x 20 reps (10 each leg, 45 sec - 1 min rest between each set)
How to: With your right leg, forward lunge, push off the ground with your right foot and return to standing position, then again with your right leg leading, backwards lunge, using your right foot (toes) push off the ground to return to standing position. Repeat this for a total of 10 reps. Then repeat with your left leg
-
Total - 3 sets x 10 reps (45 sec rest between each set)
How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release
Weight Recommendation* Resistance Bands
-
Total - 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)
How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.
This motion/technique adds tension on the muscles.
-
Total - 4 sets x 10 reps (1 min rest between each set)
-
Total - 4 sets x 15-20 reps (45 sec rest between each set)
Shorter rest between sets will help activate the calf muscles
TOOTY FRUITY (Lower Body)
-
Total - 3 sets x 24 reps (12 each leg, 1 min rest between each set)
-
Total - 4 sets x 10 reps (1-2 min rest between each set)
-
Total - 4 sets x 8 reps (1-2 min rest between each set)
How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release. Repeat 8x
Weight Recommendation* Resistance Bands
-
Total - 3 sets x 12 reps (1 min rest between each set)
-
Total - 3 sets x 12 reps (45 sec rest between each set)
-
Total - 3 sets x 15 reps (30-45 sec rest between each set)
Shorter rest between sets will help activate the calf muscles
APPLE BOTTOM (Glute | Lower Body)
-
Weight Recommendation* Resistance Bands
Movement 1 - Side Step + Squat x 10 reps (5 side steps each leg, 10 squats total)
Movement 2 - Jump Squat x 10 reps
Movement 3 - Repeat Movement 1, Side Step + Squat x 10 reps (5 side steps each leg, 10 squats total)
Rest 1 - 3 minutes
Repeat 2x total
-
Total - 4 sets x 10-15 reps (1-2 min rest between each set)
-
Total - 3 sets x 8 reps (45 sec rest between each set)
How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release
Weight Recommendation* Resistance Bands
-
Total - 2 sets x 6 reps (each leg, 45 sec rest between each set)
How To: Perform a hip bridge in the hold position, separate your legs by side stepping your right leg to the right, then bring it back. Side step your left foot to the left and bring it back, then release back down to the ground. Repeat this movement 6x
Weight Recommendation* Resistance Bands
-
Weight Recommendation* Resistance Bands
Movement 1 - Donkey Kicks x 20 reps (10 each leg)
Movement 2 - Fire Hydrants x 20 reps (10 each leg)
Movement 3 - Straight Leg Donkey Kicks x 20 reps (10 each leg)
Rest 45 seconds
Repeat 3x total
*The Shorter Rest Between Each Set Will Help Activate The Glute Muscles
-
Total - 3 sets x 8 reps, pulse every 2 squats (45 sec - 1 min rest between each set)
How To Pulse: When coming up from the low position of the squat, don’t stand up all the way, leave a bend in your knees and go back down, repeat this motion 3-5 times before completing the full range of motion.
This motion/technique adds tension on the muscles.
Try a Full Body Home Workout
-
Cardio | Core | Full Body
-
Full Body | Fat Burning
-
Full Body | Low Intensity
-
Full Body | Fat Burning
Try workouts such as: