3 years ago
nokcha
in English · 10,980 Views
likes 51clips 73comments 5
Total Body Toning Body-Weight Workout
No equipment? No problem! Here is an incredible full-body workout that requires no equipment at all. I even attached a print-out version so you can do this anytime, anywhere :) Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger. 1. Reverse Lunge and Kick Step back with your left foot coming into a deep lunge bending both knees to 90 degrees. Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand. With control, return to the lunge position. This completes one rep. Do 15 reps on each leg. 2. Single-Leg Forward Reach Stand with all your weight in your left foot, abs engaged and chest lifted. Reach your torso forward as you lift your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Hold this position for a moment, and reach through your right heel to engage the back of the right leg. Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep. Do 15 reps before switching sides. 3. Squat and Reach Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes. Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep. Do 15 reps. 4. Lateral Plank Walk Begin in plank position with your hands underneath your shoulders, and your body in one straight line. Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep. Reverse directions taking three steps the right. Do 15 reps in each direction to complete one set. 5. Push-Up and Rotate Begin in a plank position with your feet in line with your hips. Lower your body toward the floor, then push through your arms returning to plank. Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower. Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right. This completes one rep, and 15 reps completes a set. 6. Reverse Plank Bridge Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. 7. Scarecrow With Back Lunge Step your left leg back into a deep lunge, making 90-degree angles with both knees. Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees making a loose fist with your hands. Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep. Do 15 reps, then lunge with your left leg back for 15 more reps to complete a set. 8. Single-Leg Balance Touch Begin standing with arms overhead with all your weight on your left foot. Keeping your spine long, reach forward bending your left knee, and touch both hands to the ground. Keep your abs engaged to keep your torso stable. Lower your right leg down while lifting your torso, bringing your arms overhead to complete one rep. Do 15 reps on each side. 9. Plank With Creepy Crawler In a plank position, bring your left knee to your left elbow; then return the left leg back to plank position. Repeat this action on the right side to complete one rep. Do 15 reps to complete a set.
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5 comments
I know what I'm doing tonight!
3 years ago·Reply
I always struggle with balance during single-leg forward reach
3 years ago·Reply
I just did the reverse-kick lunges. Ow.
3 years ago·Reply
Right now I only have time to do each circuit once, but I still feel the burn!
3 years ago·Reply
That plank walk looks so intense.
3 years ago·Reply