Keeping a healthy, fit, and balanced life can be a challenge at times, and this is especially true in the summer! There are always events and parties to attend, people to visit, and places to travel that can easily knock you off of your regular routine.
I have always been an advocate of living life and trying new things (including pizza and dessert) during everyday adventures, and one way that I make sure to stay on top of my goals while doing this is to do so in moderation.
While I’m on the road, I also keep a collection of at-home workouts that I can do wherever I am accessible. Whether it’s an outdoor running circuit, a sweaty Tabata workout, or even a bodyweight circuit that I can complete in 15 minutes or less, every move counts!
With that in mind, I have a quick, yet challenging do-anywhere workout that focuses on the legs, booty, and abs to share with you today.
The entire circuit should take you about ten minutes to complete, but please go at a pace that works for you. No equipment is required, so feel free to challenge yourself with two rounds in your living room, pair it with an upper body workout, or finish of your next run outside with a power round through.
(Warning: jello legs may ensue!)
For this workout, I tried something new and put together a quick video demonstrating the exercises in the circuit.
It’s less than a minute long, so I encourage you to take a close look at the breakdown of exercises below for cues on form.
• reverse lunges (15 per side)
Start standing tall with your hands on your hips and feet under your hips. Step backward with your left leg, and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor. Alternate between sides until you get to 30 total. Aim to keep your front heel under your knee and avoid leaning forward or back!
Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Think about getting into a position similar to a toddler picking up a toy off of the floor. Be careful not to lean your body forward, arch, or round your lower back. Briefly pause, and then return to your starting position.
• leg raises (25 per side)
Start by getting into a tabletop position with your hands under your shoulders and knees under your hips. Extend the right leg out straight behind you and flex the foot. Tighten your core (try to keep a neutral spine and avoid arching) and squeeze your right glute to lift one leg off of the ground, hold for two seconds, then slightly lower to pulse. Repeat for 25 reps, then switch sides.
• bicycle crunches
Start on the floor with your lower back pressed into the mat or floor. Contract your core muscles. Place your hands on your head and keep your elbows wide. Lift your right knee to about a 45 degree angle. Rotate your chest so that your left elbow touches the right knee. Slowly go through a bicycle pedal motion and alternate touching your elbows from side to side. Right then left equals one rep.
• plank hold
Get into a plank position on your elbows and toes, or go for a straight arm plank on your hands and toes. Make sure that your hips are in line with your shoulders, your elbows are under your shoulders (or hands, if you opt for a straight arm plank), your legs are straight, and your core is tight. Hold this position tight for 60 seconds (or longer, if you can!) without letting your back round or arch. You can always drop your knees to modify.
• leg lift with cross reaches (15 per side)
Start standing with your feet together and shoulders over your hips. Contract your abs and exhale while you lift your right leg to about a 90 degree angle. Simultaneously reach your left arm across to (aim to) touch the right foot and then come back to starting position. Repeat on the other side by lifting your left leg to about a 90 degree angle and cross over to touch your left foot with your right arm. Alternate to reach 30 total reps.
• lateral leg raises (25 per side)
Start by getting in a in a tabletop position with your hands under your shoulders and knees under your hips. Extend the right leg out straight to the side with your foot touching the floor. Flex your foot and squeeze the glute to lift the leg up off of the floor and in line with your hips. Tighten your core (try to keep a neutral spine and avoid arching) and keep squeezing your right glute to lift and pulse for 25 reps. (It’s pretty hard!) Rest, then repeat on the left side.
• sumo squats
Start by standing with your legs wider than a normal squat and your toes turned out. Place your hands on your hips. Push your hips back while lowering your body until your thighs are almost parallel to the floor. Bracing your core, push back up to a standing position. This is one rep.
• curtsey lunges (15 per side)
Start with your feet hip-width apart, and your hands 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. Alternate between sides until you hit 30 total reps.
I hope this workout helps you stay focused on your goals, and that you can turn to it even when you just have ten or so minutes to squeeze in a circuit at home or on the road. Please let me know if you give this workout a try! (Feedback is always welcome.)
Disclosure: This is not a sponsored post. The workout gear featured was gifted to me, courtesy of Old Navy Active. While I was not compensated to write this post, I am teaming up with them to share workouts and healthy eating tips on my social media channels (which are sponsored).
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 routines. <3