10-Minute Abs

This is a quick workout for your core. It will work you obliques, upper and lower abs.

There are 10 exercises that you’re going to complete back to back for 45 seconds each. Try to take minimal rest between exercises.

The only equipment you will need is a set of dumbbells…which are actually optional.

Scissor Kicks – Lay with your legs straight, arms by your sides. Lift your shoulders and keep them off the ground as you scissor your legs, not letting them touch the ground. Go only as low as you find comfortable and keep your lower back on the ground.

Reaching Oblique Crunch – Lay with your knees bent, feet on the floor. Place both hands behind your head. Lift your shoulders and reach your right hand to the outside of your left knee. Lower down and crunch again reaching your left hand to the outside of your right knee. Continue alternating sides.

Side Plank Hip Raises (each side) – Come into side plank, either on your forearm or with your arm fully extended. Keeping your legs straight, lower your hip toward the ground and raise back to neutral without letting your hip touch the ground. If this is too difficult, lower your knees to the floor and rest on your forearm. Continue for 45 seconds, and then switch sides.

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Russian Twist – Sit with your feet on the ground and lean back 45 degrees. Slowly twist side to side keeping a straight back. For more of a challenge, hold a weight and/or lift your feet off of the ground slightly. (see pic)

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Toe Touch Crunch – Lay on your back with your legs straight up above your hips and arms straight up above your chest. Crunch up reaching your hands to your toes. Lower, keeping your head lifted off the ground and repeat.

Plank Leg Raises – Come up into full plank, holding a dumbbell in each hand (optional). Alternate lifting each leg straight up as high as you can and back down. Keep your back straight and your core engaged. If you do not have a set of dumbbells, or this is too challenging, do this move in normal plank.

Reverse Plank Leg Raises – This is similar to the previous exercise, just flip over! Balance with your hands below your shoulders, face up, with your legs straight and hips lifted off the ground. Keeping your hips up slowly alternate lifting a leg straight up and down.

Toe Taps – Lay on your back with your feet lifted and knees bent 90 degrees, hands rested at your sides. Keeping knees bent, lower one foot and lightly tap your toes to the ground and bring back to start. Repeat alternating legs.

Knee Tuck Crunches – Balance on your tailbone and lean back onto your forearms. Lift feet off ground and straighten your arms and lift up as your tuck your knees to your chest. Lean back and straighten legs without letting them touch the ground and repeat.

7-minute At Home, Equipment-Free HIIT Circuit

This is a quick HIIT routine that you can do at home – all you need is a chair or bench of some kind and a timer (or a clock). This will only take you about 7 minutes! It’s great for those days when you can’t, or don’t feel like hitting the gym. These are simple, straight-forward exercises.

You will be doing these 1 time through – 30 seconds work, 10 seconds rest.

 

1. Jumping Jacks

 

2. Wall Sits – get those knees bent at a 90 degree angle.

 

3. Push-ups – start in full push-up position and drop to knees if needed

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4. Abdominal Crunch – pick whichever kind of crunch you prefer

 

5. Step-ups – Alternate which leg steps up first. Use a bench or chair.

 

6. Prisoner Squats – do these in a normal stance or with a wide leg stance.

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7. Triceps Dip – Do these using a chair or bench (whatever you used for the step-ups)

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8. Plank – do these in full plank or on your elbows

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9. High Knees – do these as if you’re running in place.

 

10. Lunges – Alternate legs

 

11. Push-up and Side Rotation – Push-up and rotate into a side plank, alternating sides.

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12. Side Plank (x2) – perform on your forearm or with your arm fully extended. Do 30 seconds on each side.

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Total Body Weight Training Workout

If you follow my blog, you know I LOVE weight training! (I even have a post about the benefits of weight training, and why it’s so awesome.) This workout is broken down into 3 sections – lower body, upper body and core. Complete 3 sets each section before going onto the next. All you need is a barbell or sandbag, a stability ball and some dumbbells.

Section 1: Lower Body (3 sets)

Barbell Squats (20 reps) – Place a moderately weighted barbell or sandbag on your shoulders and place your feet hip width or so apart. When you squat down, be sure to keep good posture with your back straight and your eyes forward. Sit your butt back, and be sure your knees don’t bend past your toes. Do slow and controlled reps.

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Step-Up Kickbacks (15 reps/leg) – Holding a moderately weighted dumbbell in each hand (I use 10lbs), place your left foot up on a step or bench. Put all your weight on your left leg and rise up keeping your right leg straight and off the step. As you stand straight, slightly raise your right leg back, engaging your right glute. Lower right leg down to the ground, keeping your left foot on the step. Complete all reps, and then repeat with the right foot on the bench.

Timesaving Holiday Workouts - Amanda Latona’s full-body program - plus HIIT circuits

Stiff-Leg Deadlifts (20 reps) – Holding either a barbell/sandbag in front of you, or a dumbbell in each hand, stand with feet hip-width apart. Keeping your legs straight (but without locking your knees) hinge forward at the hips, lowering the weight(s) toward the ground. Lower as far as you are comfortable, keeping a straight back, then come back up to standing – squeezing your glutes.

Jump Lunges (20 reps/leg) – Start in a staggered stance, one leg in front of the other. Lunge down, then come up jumping straight up and switching legs in the air. Land with the opposite leg in front and in a lunge. Continue alternating legs, in a steady pace.

Section 2: Upper Body (3 sets)

Dumbbell Shoulder Press (20 reps) – You can do these either standing or sitting. Either way be sure to keep your back and neck straight. Hold a dumbbell in each hand – pick a weight that is challenging but that you can complete 20 reps with. Start light and work your way heavier each set if you need to. Hold the weights at your shoulders, palms facing out. Press the weights straight up, being sure not to lock your elbows. Slowly lower back down to your shoulders and repeat.

Bent-Over Rows (20 reps) – Stand holding a barbell or sandbag in front of you. Hinge forward at the hips slightly, with the weight hanging straight down below your chest. Keeping a straight back and your hips still, pull the weight up toward your chest bending your elbows straight back. Be sure to squeeze your shoulder blades together. Hold for a second then lower back to start.

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Dumbbell Push-up with Row (20 reps) – Get into push-up position, holding a light to moderate dumbbell in each hand. Lower down into a push-up, and after coming up lift one dumbbell off the ground into a row – bending your elbow straight up behind you. Lower the weight back to the ground and do a row with the other arm. (1 rep) Repeat sequence. Lower your knees down to the ground if needed. Keep your core engaged throughout.

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Section 3: Core (3 sets)

Plyo Speed Skaters (15 reps/side) – Push off your right leg and jump to the left landing on your left leg, right leg lifted and sweeping behind the left. Jump to the right landing on the right leg, left leg lifted and sweeping. Continue side to side at a steady pace. You should only have one foot on the ground at all times. You should also be leaning your upper body over slightly.

Stability Ball Crunches (20 reps) – If you don’t have a stability ball you can do these on the ground of incline bench. To add more of a challenge, hold a weight at your chest or overhead as your crunch (see pic).

Bicycle Crunches (20 reps) – These are just standard, good ol’ bicycle crunches. Twist to each side for 1 rep.

Mountain Climber Workout

This is an awesome core workout. It’s a variation of mountain climbers, which are great for your entire core. You will also get your heart rate up and burn a few extra calories than a regular ab workout. Be sure to do these moves back to back with no rest. Do 1 or 2 sets, resting 1 min between sets. To add challenge to these moves, you can balance your hands on a bosu or ugi ball. Keeping you stability will further engage your core.

 

Mountain Climbers (20 reps) – Start in standard push-up position. In one smooth motion, bring your right knee toward the right side of your chest. Then bring your left leg forward while extending your right leg back. (1 rep) Avoid any lower back movement throughout the exercise. Continue alternating your knees to your chest as quickly as you can. I like to do these balancing on an ugi ball (see pic).

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Spider Climbers (20 reps) – Start again in standard push-up position. Jump your right foot to the outside of your right hand. Then bring your left foot forward next to your left hand while extending your right leg back. (1 rep) Continue as quickly as you can.

Diagonal Mountain Climbers (10 reps/side) – Perform a standard mountain climber, but bring your knees to your left elbow with each rep. Repeat with the right elbow. (each knee forward is 1 rep). This is just like the regular mountain climber, but aim both knees to one elbow instead of forward toward your chest.

 Cross-Body Mountain Climber (20 reps) – Perform a standard mountain climber, but bring your right knee toward your opposite (left) elbow. Then bring your left knee toward your right elbow while extending your right leg back (1 rep). Do this in a slower pace that a regular mountain climber, to make sure you work you entire abs.

Side to Side Climbers (20 reps) – Start in push-up position. Keeping your feet together, jump both feet up and to the left, and then back to center. Repeat to the right and back to center (1 rep).  If this is too difficult, jump your feet out to the side and back to center, instead of up toward your hand.

Plyo-ish Yoga

This is a yoga-inspired body weight workout. It incorporates some body weight exercises and yoga poses together. This is targeted to give you a good stretch, along with some body weight training. I love changing up my workouts, and combining exercises into one movement. Do these quicker (plyo-style) for a little bit of a burn, but be sure to utilize the stretching part of the move.

All you need for this workout is a mat – you don’t even need shoes! Do a 5 minute warm-up to start, then complete 2 sets of the following exercises.

Squat Jump + Alternating Warrior 3 (20 reps) – Stand with feet hip-width apart, hands by your sides. Squat down, raising arms up to chest height. Come to standing and to a slight jump. Upon landing, raise your right leg straight back behind you as you hinge your hips forward, arms out front and into warrior 3 (your torso should be parallel to the floor). Hold for a couple seconds and then return to start. Repeat, alternating legs.

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Reverse Plank Dip + Alternating Leg Extension (20 reps) – Sit on the floor with your hands behind your hips, legs straight out in front of you and together. Start the move in reverse plank, by lifting your hips off the ground so that your body forms a straight line. Bend your elbows and lower your butt toward the ground, then pressing back up. From here, bend your right knee toward your chest and straighten the leg up toward the ceiling. Lower leg and repeat alternating legs.

Single Arm Squat Thrusts w/ Alternating Arms (20 reps) – Stand with feet shoulder-width apart and lower down into a squat, placing your left hand on the ground. Keeping your arms straight, jump your feet back, so you are in a one-armed plank. (Note, your hand should be placed below the middle of your chest.) Hold for a couple seconds, and keeping your core engaged jump your feet back and return to standing. Repeat alternating arms.

Triceps Push-up to Child’s Pose (20 reps) – Start in push-up position, on your knees if needed with hands under shoulders. Lower your body down, bending your elbows back. Raise back up and lower your knees (if doing a traditional pushup) and push your butt back to your heels, stretching your arms straight out in front of you and lowering your head to the floor. Hold for a few seconds and return to push-up position.

Crescent Lunge Jumps (20 reps) – Stand with right leg in front and go into a crescent lunge, stretching your arms up and back and hold for a few seconds. Come back to neutral and jump up switching legs in mid-air and landing with the left leg in front. Repeat sequence alternating legs. If crescent lunge is too much of a stretch, do the same movement but using Warrior I (back leg is straight).

Pike Press to Three-Legged Down Dog (20 reps) – Begin in pike press position with your arms and legs straight and hips up toward the ceiling. Bend your elbows out to the side and lower your head toward the ground and press up. Lift your right leg straight up and hold in three-legged down dog for a couple seconds. Lower leg and repeat, alternating legs.

Wide-Legged Sit Up to Straddle (20 reps) – Lay with your legs straight and out wide into a V, arms straight overhead. Keeping legs and arms straight sit up and into a straddle stretch, reaching your arms as far forward as you can. Hold the stretch and then lower back to start.

No More Saggy Badunka-dunk!

I am WAY overdue for posting a glute workout – and it’s just in time for the holidays. Prevent those holiday treats from going “straight to your butt” by implementing this workout a couple times a week.  These moves can be done at home, also. All you need is a moderately heavy weight/dumbbell or barbell – or you can do these without any weight.

Complete 3 sets of these 4 moves resting 1 minute between sets.

 

Plie Squats (20 reps) – Stand with your feet extra wide and have your toes pointing out at an angle. Be sure that your core is tight and chest is lifted and focus on keeping your weight on your heels. If you are using a dumbbell, hold it between your thighs. If you using a barbell or smith machine, make sure the bar sits on the meaty part of your back and not your neck. As you sit back, lead with your hips and make sure to sit down and back. Do not come straight down. The object is to target the glutes by isolating them and to also protect the knees by keeping them in alignment over the ankles. Go down to where your knees are about 90 degrees and then come up, squeezing your glutes.

 

Wide Stance Squat (20 reps) – These vary slightly from the plié squat. The feet are pointed forward rather than turned out, and the legs are slightly wider than hip-width. You legs may have been wider for plie squat, depending on your ability.  Same rules apply for form and execution though.

 

Narrow Stance Squats – (20 reps) – These squats differ from the wide stance in that the feet are positioned hip to shoulder-width apart. Toes are still pointed forward. Once again, same rules apply for form and execution. However, if you are holding dumbbells, hold them out to the side of your thighs rather than between your legs. You can also hold a weight plate out in front of you and get your shoulders engaged.

Pulse Squats – (20 reps) – These are definite stingers! You can position the feet in any of the squat positions for this. I prefer a slightly wider than shoulder-distance position. The pulse takes place at the bottom half of the movement, so sit into the squat and only come halfway up. Then, go back down into the squat and continue that 20 times.

Feelin’ the burn yet? Oh you will by the end!