Summer plans and travels have pushed me towards mostly on-the-go and at-home or outside bodyweight workouts.
If you have been following the blog for any significant length of time, you already know that I am a big fan of short, yet effective workouts that you can throw into a busy day or schedule.
Twenty minutes is always better than zero minutes, right?
Today I am excited to share a no-equipment total body workout that has a strong emphasis on core and booty exercises.
You can complete this one in a small area at the gym, at home, outdoors, or even in a hotel room throughout your travels!
More than anything, I like to put circuits together that incorporate more than one muscle group at a time. This specific workout has a few moves designed to tone your arms, legs and abs all in one swoop! Complete the first circuit a total of three times before moving on to the second one.
Make sure you have a mat if you’re on a hard surface, and – as always – please modify and rest as needed.
Start by lying on your back on the floor with your hands over head. Simultaneously raise your legs and torso to meet in the middle.
Reach towards your feet, then return to starting position. (Begin each rep with your upper back on the floor to allow the abdominals to work dynamically.) Repeat for 10 reps.
• mountain climbers
Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor.
Jump up and switch your feet in the air, bringing the left foot in and push the right foot back. This is one rep. Alternate your feet as fast (and safely) as you can for 20 reps.
• standing knee to elbows
Start with your feet about hip-width apart, facing forward. Stand tall with your hands on your head and elbows open wide. Bracing your core, shift your weight to your left leg, rotate your hip, and lift your right leg off of the floor. Crunch your right elbow and right knee together, then return to starting position for one rep.
Complete 10 reps, then switch sides.
• curtsey lunges
These are also called cross back lunges and target your quads and glutes.
Start with your feet hip-width apart, and your hands straight down or on your hips. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is almost parallel to the floor. Keep your torso upright and your hips and shoulders as square to the front as possible. Return to starting positing for one rep.
Complete 10 reps, then switch sides.
• spider man push-ups
This is more of an advanced move, so feel free to modify to regular push-ups and even drop to the knees if needed!
Start in a standard push-up position on your hands and toes. (Hands under your shoulders, feet hip width apart.) Keeping your core tight, lower down into a push-up and pull your right leg up up with a bent knee towards your (right) elbow. Come back to a straight arm plank, and bring your leg back to the starting position.
Switch legs for the next rep. Complete 10 per side!
• opposite straight leg bear walks
Traditionally, bear crawls use the same arm and leg on the forward and back movement, so this is a variation.
Start on all fours, tighten your abs, and lift your hips while straightening your arms and legs. Step forward with the left hand and the right foot, then immediately do the same with the other side (right hand, left foot).
Take 10 steps forward, then reverse your movement for 10 steps back. This is one set. Aim to build up your speed, and eventually try for three consecutive sets with a brief rest in between.
• lunge jumps (or alternating reverse lunges)
If you have knee trouble or don’t feel comfortable with the jumping motion, you can modify this exercise to reverse lunges.
Start by standing straight up, with your feet shoulder-width apart, but with one a couple of feet in front of the other. Jump up and land in a lunge position. Your front knee should be at a ninety degree angle. Be careful not to let your body lean forward. Jump off the ground and quickly switch the position of your feet to land in a lunge position on the other side.
Bend your knees at the bottom of the exercise to absorb some of the impact from jumping. You can switch your arms in a running-like motion or hold them in front of you.
• plie squats
I spent years incorporating this move into my barre classes.
It’s a good one that targets your hips, glutes, and thighs. Stand with your legs wider than a normal squat with your toes turned out. Place your hands on your hips and push your hips back while lowering your body until your thighs are almost parallel to the floor.
Hold for about two seconds, then slowly push yourself back to the starting position.
CALIA by Carrie Underwood
I owe a big shout out to CALIA by Carrie Underwood for supplying me with this adorable summery outfit!
The CALIA by Carrie Underwood line is available exclusively at DICK’S Sporting Goods or online. Both products feature both BODYBREEZE (moisture-wicking) and BODYFREE (antimicrobial odor eliminator) materials.
Carrie created a line of workout apparel to inspire women to start, maintain, and grow on their own fitness and healthy living journeys. I love that she leaves her #StaythePath reminders where you least expect to see them!
I caught a glimpse at that message during my last workout in this top, and it was a great motivation push to keep going.
I’m not incredibly into working out in shorts, but I have to admit that these flutter shorts are super comfortable. They have an inner running short lining and a back zip pocket to store your keys or cash. The best feature is this no-hug waistline. It’s tall enough to keep me confident and covered, and has an internal drawcord for a customized fit.
I’m really digging this brand!
You can stay in the know with Carrie’s latest products by following the CALIA social channels.
I hope you enjoy the workout if you decide to give it a try!
This post is sponsored by FitFluential on behalf of CALIA.
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3