Workouts Library

This 25 minute home workout focuses on toning and strengthening the abdominals and the obliques. There are eight ab exercises in total, with 14 repetitions a piece and three rounds of the entire routine. With a combination of Pilates exercises and light strength training moves, this abdominal routine is ideal for getting a defined, toned stomach. They say that abs are made in the kitchen, and that’s really not a bluff; if you want a toned stomach, you have to keep your overall body fat low and diet is a huge component. Eating clean (see Fitness Health Track recipes for meal ideas & to learn about clean eating) and within your body’s recommended calorie intake is crucial to being able to see the muscles that you train so hard to develop. It’s important to remember that you also can’t spot reduce fat, and intensely targeting just one body part is inefficient and ineffective. With that said, proper diet, total body strength training, cardio, maintenance of a healthy bodyweight and low body fat, and doing routines like this one that focus on the abs and obliques can help to minimize body fat, and get rid of love handles and/or slim the waist. Focusing on the obliques can help to tone and pull in the sides, helping a person attain the appearance of a more curvy body type or the look of an hourglass shape (or just a smaller waist). Muscle takes up less room than fat, and it burns calories faster, too. Do Fitness Health Track’s 25 Minute Abs and Obliques Workout 3 times a week, giving core muscles more time to heal if they are ever sore between routines. This routine is great for pairing with a cardio workout – ideal, you would do 15 minutes of cardio before this video, and 15-30 minutes more afterwards. We estimate that this routine can burn between 160 – 220 calories. These are just rough calculations, as many different variables will work together to determine the exact amount that your body expends, including bodyweight, muscle mass, gender, effort level, ect. Workout Structure: 8 exercises, 14 repetitions, 3 rounds through 1- Pilates leg pulls (8 on each side) Easy: From knees Hard: Out in plank on toes 2- Reclined oblique twist Easy Butt resting on ground Hard- Butt lifted 3- Push-up plank (30 seconds on each side) Easy- From knees Hard- From toes 4- Jacknife crunches Easy- Knees bent Hard- Legs extended and held in air 5- Scissored crunches (8 on each side) Easy- Legs extended on ground Hard- Knees held at 90-degree angle 6- Pilates tabletops (8 with each leg leading) Easy- Alternating legs; touch feet down Hard- Simultaneous legs; keep feet up 7- Flutter kicks Easy- Hands underneath butt; long range of motion Hard- Hands at sides; short, quick range of motion 8- Russian twists Easy- 45-degree angle; feet on ground Hard- 90-degree angle; feet lifted and balancing   **Repeat entire round twice more all the way through**

Here’s a Boot Camp Workout that’s a whole new kind of challenge. Your warm up cardio and cool down stretches are both included, so you’ve got everything you need in one place to get in a good workout in under 30 minutes. We’ve paired one thirty second interval of an “active” toning or cardio exercise with thirty seconds of a static hold of a position that utilizes the same muscle group. You’ll do 30 seconds of each, take a twenty second active rest, and then repeat the active and static groups again. The “freeze and squeeze” is the static interval; hold the position we show you and do your best to keep every muscle group contracted and tight to get the most out of it. This is a surefire way to get your muscles burning like crazy. If this routine feels too easy for you, feel free to bump up the pace of the cardio intervals, or add weights to the reps or static holds. You can also turn this into a more advanced workout by doing high knees or even burpees during the active rest periods (instead of a jog in place/boxer shuffle). Workout Structure 3 Minute Warm Up Cardio 23 Minute Active- Static “Freeze and Squeeze” Workout 3 Minute Cool Down and Stretch Exercises Squat Jacks Static Lunge Swimmers Back Bow Hold Toe Touch Crunches Toe Touch Hold Bridges Static Bridge High Knees Captain Morgan (right for one of the intervals, left for the next) Ski Squats Static Squat Arm Circles Lateral Arm Raise Hold Burpees High Plank We estimate that this 29 minute workout burns 208-348 calories. There are many different variables specific to each individual that will influence actual caloric expenditure, including bodyweight, muscle mass, gender, effort levels, and more. Fitness Health Track’s calorie burn estimates are usually based off of an individual weighing between 115-25 lbs. If you weight more or less than those figures, your actual expenditure may fall outside of our estimates. You can help ensure that you come out on the high end of the range by giving your full blown effort, all the way through the routine. What did you think of this kind of workout? Did you like the challenge of the Active and Static Workout? Let us know if you’d like to see more like this one in the comments section below.

This 15 minute home workout video uses a tabata structure to make a seemingly easy task (just 20 seconds of each move) extremely challenging. The result is that by the end of all three rounds of any of the exercises, both your lungs and your muscles are screaming and begging for a rest. This Total Body Boot Camp require only your bodyweight; you won’t need any equipment. Each exercise burns a high number of calories due to the large muscle groups used. Because of the intense, full-on exertion that come with each 20 second burst of the Tabata rounds, you’ll get a serious metabolic bump from this workout; you will likely have an hour or two of elevated calorie burn, long after you’ve finished up with this short routine. This routine specifically tones and targets your upper and lower abdominals, glutes, hamstrings & quadriceps, pectorals, triceps, obliques, rhomboids, lower back, shoulders, and inner and outer thigh. As you can see by this lengthy and nearly inclusive list of muscles used, this truly is a total body workout. Make sure that you have really done a thorough job of warming up your muscles before you jump into strenuous activity. When you are at rest, your blood vessels are constricted and not giving your body a proper opportunity to warm up before working out intensely can cause a short jump up in your blood pressure. It also increases the chances of pulling muscles, which can sideline you and thwart your fitness progess. Every individual will vary widely in how many calories this workout burns, but for estimation purposes, we approximate that a 130 pound woman might burn 140 calories doing this routine, and a 180 pound man might burn around 180. The benefit about workouts with this kind of structure (where you do a high intensity exercise for a short period of time followed by a brief rest) is that the elevated caloric burn lasts longer than your workout does; even once you are finished exercising, it will take a while for your metabolism to slow down to its resting rate, meaning that you are burning energy at a higher rate for longer than just the 15 minutes that it takes to do this routine. Workout Structure:   – Mt Climbers – Russian Twist – Burpee – Squat Jack – Jack Knife Crunch – Back Bow Crossover – Wide Push-Up – Supine Push-Up – Plank Jacks

Whether you are looking to strengthen and build your arms or trying to tone and get rid of flab this Bicep and Tricep routine will do the trick. Super Sets (doing two exercises that work the same muscle group back to back) can help you achieve your goals in less time than a traditional weight routine by making your muscles produce high amounts of lactic acid which in turn releases hormones that tell your muscles build and/or tone up. For those of you who cringe at the thought of “building size” in any part of your body, keep in mind that you can also use this routine to slim and tone your arms. This is accomplished by using a band with a challenging weight, and as it becomes easier you increase the number of repetitions per set. Start with 12 repetitions and slowly increase to 20 or even 30 repetitions as the motion becomes easier. On the other hand, for those who are striving for more strength and size this Super Set workout routine can deliver that as well. What you will want to do is keep your repetitions at 10 or lower (per set), and as the motion becomes easier move up to the next most difficult resistance band. You always want to be on the verge of failure and possibly not even able to finish the last few repetitions on the last set of exercises. Also though this routine uses resistance bands (because they are the cheapest to get your hands on for a home gym) you can also substitute in dumbbells as well, if you have wide selection. All of the motions throughout this routine can be directly swapped out from the resistance bands to dumbbells without any modifications with the exception of the Standing Tricep Band Pull. This exercise can be modified to use dumbbells by putting a slight bend in your knees and bending over at your hips until your chest is parallel with the ground. Then in a similar motion to the band exercise, start with your hands hanging under your elbow with your upper arm parallel to the ground; extend your hands up and out to the sides. Just be sure to keep your chest and upper arm parallel to the ground and your back perfectly flat. The exercises in this routine were selected to target all areas of the biceps and triceps making sure that the strength and/or tone you build is complete through every angle and range of motion that those muscles work.

This routine was built to be a nice mix of cardio and strength and it works out to be not only a great cardio and strength routine but also a great total body workout. It provides a nice all around burn and because it utilizes HIIT and Strength you not only get a great burn while you are doing it but you will get a nice bump in your metabolism to passively burn extra calories for the next 24-48 hours after. This workout can be used a few different ways depending on your goals. If you follow along with me and match my speed and reps then you should get a nice cardio challenge that leaves your legs a bit shaky but you will also get a nice upper body strength workout that will leave your upper body nice and sore the next day as well. Following me will focus on strength and cardio evenly, however if you want you can also make small modifications to adjust your exact focus. Working out & not seeing results? This might be a helpful read:  5 Common weight loss methods that might be sabotaging your progress If you want more overall strength development, then do the high intensity interval training portion with the intention of 100% effort with every repetition knowing that you will most likely need a break before the 20 seconds is up depending on your endurance and lactic acid threshold. Focus on explosive movements on each repetition rather than limiting your intensity and going for the full 20 seconds. Also for the weight lifting section be sure to pick a weight that will be difficult for you to complete the full 45 seconds with. Slow your movements and focus on a full range of motion. As you start to get tired take rest breaks as needed with the goal of hitting 6-10 repetitions in the 45 second interval. For both the HIIT and the weightlifting portion, form is the most important thing. As you get tired you will have a tendency to let your form degrade a bit, but if you want to get the most out of the routine you need to be sure you keep your form as clean/proper as possible. Related: We use & love Powerblock adjustable dumbbells On the other hand if you want more cardio, endurance and toning then complete the HIIT at the maximum level you can without stopping for the full 20 second intervals. You may need to slow your movements or limit range of motion but do what you need to to complete the full 20 seconds with clean form.  During the strength section, choose a lighter weight than you would use for strength and focus on doing your movements a bit more quickly and with as full a range of motion as you can. Make sure that you are keeping your form clean and not moving so fast that you are using momentum or bouncing to complete the exercise. You should never be out of control no matter how fast you are moving. Moving without control just increases your chance of injury not your calorie burn. Whatever you choose as your main goal with this routine, be sure to have fun challenging yourself. Be sure to have water on hand and to drink a good amount after your workout is complete, especially if you notice you sweat a good amount or were exercising in dry, hot conditions. Workout Structure: – 2 Sections of HIIT – 20 Sec On, 10 Sec Off, AB, AB Format – 2 Sections of Strength – 45 Sec On, 15 Sec Off, AB, AB Format Equipment: – Dumbbells – Workout Bench (optional) Warm Up/Cooldown: – Both Included Warm Up: (5 Minutes) – Side Step Arm Cross – Torso Circles – Toe Touch Sweeps – Arm Circles – High Knee March – Squatting Push Pull – Warrior Lunge L – Warrior Lunge R – Boxer Shuffle – Jumping Jacks Workout: (24 Minutes) HIIT Group 1: (6 Minutes: 20 On, 10 Off)  – High Knee Pause – Pop Squat – Side Lunge Pop L – Side Lunge Pop R – Runners L – Runners R Strength Group 1: (6 Minutes: 45 On, 15 Off) – Chest Press – Kneeling Row L – Kneeling Row R — Water Break — HIIT Group 2: (6 Minutes: 20 On, 10 Off) – Rocket Squats – Squat Jacks – Lateral Jumps – Sumo Squat + Side Leg Lift – Jumping Lunges – Walk Downs Strength Group 2: (6 Minutes: 45 On, 15 Off) – Overhead Press – Side Dumbbell Pullover L – Side Dumbbell Pullover R Cooldown: (5 Minutes) – Toe Touch L Over R – Toe Touch R Over L – Inside Thigh Stretch L – Inside Thigh Stretch R – Quad Stretch L – Quad Stretch R – Wall Chest Stretch L – Wall Chest Stretch R – Arm Cross Stretch L – Arm Cross Stretch R What did you think? What was your favorite interval? And the really big question; which is your favorite; HIIT or strength training? 

We love this routine because it’s incredibly versatile. Aside from the wide range of fitness levels that it can appeal to (because of all of the available modifications that we point out as we go), it can be used in a lot of different ways depending on what your needs and goals are. How to use this workout; toning, strength, and/or cardio For example, you could use this as a low impact cardio routine — done properly, this workout will get your heart rate up and have you sweating, all without a single jumping motion. You can also use this as a toning routine — we know a lot of people hate the word “toning” at this point, but like it or not, it is an actual, real concept in fitness. High rep with no/low weight will cause the muscle you do have to remain taut, even after you’re done exercising. The more aggressive form (the one more effective for long-term results and weight/fat loss) is strength training. When you lift heavily (typically high weight, low rep) to tear muscle fibers, you cause a greater metabolic disturbance as well as cause the muscle tissue to heal back stronger and with a higher permanent energy need (i.e. a faster metabolism, even while at rest). If you want to use this for cardio and toning, be sure to constantly keep your muscles engaged and never let them rest — even when you’re not using a specific body part, keep those muscles contracted as well. This takes a little bit more discipline and focus, but can dramatically increase the amount of calories burned through this routine as well as the cardiovascular effect. To use it for a high cardio strength workout, simply add resistance. Workout Structure – Quick cardio warm up – Low impact toning and cardio routine – Cool down & stretch included Warm Up – 45 Seconds each – Walking in place – Up and Outs (slow) – Squatted Push and Pull – Torso Circles – Front Leg Raises (Left) – Front Leg Raises (Right) – Side Step Jumping Jack Printable Low Impact Cardio Workout: – 45 Seconds each, with a 15 second break in between each (done in groups of 2 in an ABAB format) – Slow Burpee – Side Lunge and Reach (alternating) – Plank w/ Lift (arms and legs) – Sumo Squat Calf Raise – Side Plank Leg Lift (Left) – Side Plank Leg Lift (Right) – Deep Squat – Side Step Jumping Jack Cool down & stretch

If you are running short on time but still want to get an intense quick calorie burn that might just leave you a little sore the next day then you are in the right place.  It can be hard to get in a good workout with limited time but with this video we have built an intense workout that will get you nice and tired but without running you into the ground.  Using Tabata style timing of 20 seconds of activity followed by 10 seconds of rest, gives you the set up to do very intense exercises and not burnout because of the rest breaks that are short but just enough to keep you from going over the edge.   Also we have limited each exercise to only two rounds so you are constantly changing from one exercise (or muscle group) to another giving you the ability to use unused parts of your body while the tired muscles get to rest.  What this has allowed us to do is create a workout that is just over 10 minutes in length but still burns up to 140 calories or more. You would have to be sprinting on a treadmill to burn a similar amount. Because this routine is so short you can easily do it twice to double your calorie burn or split it up and do it multiple times throughout your day to keep your metabolism burring at an elevated rate. You can even couple this routine with another HIIT workout to burn maximum calories or do it before a long bout of low level steady state cardio to focus on burning primarily fat content. This workout, just like any workout, will expend a different amount of calories depending on the person doing it.  Factors such as height, weight, gender, muscle content, and level of intensity all play a role in changing the calorie burn per minute.  For example if you are a 5 ft 2 female that weights 120 pounds, has a low percentage of muscle content and you only slightly push yourself you will be at the bottom end of our estimates or maybe even under. On the other hand if you are a 6 ft 2 male that weights 200 pounds a high percentage of muscle content and pushes with the intensity of an elite level athlete then you are going to be at the top end of our estimates or even over. So with that said the video can burn 8 calories per minute on the low end and 14 calories per minute on the high end giving you a total estimated burn of 80 to 140 calories. Again you can fall below this or over it, it just depends on your personal statistics. Workout Structure Group 1 Burpee Toe Touch Crunch Push Up Step Cross Tap Back Bow Group 2 Agility Dots Jumping Lunge Dumbbell Chop Russian Twist Dumbbell Crush Curl

Though we don’t do this type of routine very often, this is actually one of my favorite ways to get a good muscle burn without doing a really high intensity cardio workout.   With the active-static style of training you have a group of two different exercises that use a similar position and utilize the same muscle groups. For example, the first group of exercises in the workout video are a traditional push up and a plank. Both of these exercises utilize almost identical muscle groups, actually the only muscle group that is not used by both exercises is the triceps which is more predominately used in the push up and is either not used or only lightly used depending on the style of plank you choose to do. The workout consists of 10 groups of 2 exercises done back to back in an AB, AB; Tabata style format. Again using the first group as an example you would do as many push ups as you can for 20 second, then you get a quick 10 second rest break then you go directly into a plank and hold that static position for a full 20 seconds before repeating both exercises again. You repeat this same pattern for each group until you are done with all 10 groups. This routine, as I said before, can quickly make your muscles burn so feel free to take extra breaks or longer breaks as needed. Workout Structure: – 20 Sec On / 10 Sec Rest; Tabata style – 2 Sets of Active Motion & 2 Sets of Static Hold – 10 Total Groups Equipment: – Exercise Mat (optional) Warm Up / Cool Down: – Not Included Workout: – Push Up / Plank – Single Leg Squat / Static Squat – Supine Push Up /  Supine Plank – Alternating Lunge / Static Lunge – Tricep Dip / Dip Hold Water Break – Single Leg Calf Raise / Calf Raise Hold (L and R) – Downward Dog Press / Press Hold – Toe Touch Crunch / Static Toe Touch Crunch – Side Hip Raise / Side Plank – Back Bow / Static Back Bow Though you may not be doing any huge motions in this video you are still burning a good number of calories because of having to constantly keep your muscles contracted. In this particular routine you can expect to burn 5 calories per minute on the low end and 12 calories per minute on the high end, giving you a burn of between 100 and 240 total calories for the 20 minute routine.

There is nothing like making a slight modification to an exercise you frequently do, to remind you just how much the human body will only improve in the very specific way you are asking it to. If you don’t know what I’m talking about then you are most likely about to have firsthand knowledge after you do this workout video. In this lower body strength workout we are going to challenge your muscles in two ways. First we will challenge the strength of your legs in a specific motion, for example lunges. Then we will challenge those same muscle’s endurance by doing the same exercise but in a hold rather than a repeating movement. This workout actually tries to incorporate the two types of muscle fibers in skeletal muscle, fast twitch (think strength and power) and slow twitch (think endurance and high repetition), in the same routine. Because we will be holding all of these movements as close to their max load angle as we can, the slow twitch fibers will give out very rapidly as compared to a lighter load angle. To illustrate this think of the difficulty of a squat with only a slight bend at the knee (a light-load angle) versus the knee bent at a 90 degree (heavy-load angle). So in other words, get ready to feel your legs burn. We will be doing three groups of 6 exercises. Each group will have three “active” exercises, meaning we will be moving through a range of motion, and three “static” exercises where we hold the hardest range we can of the “active” exercise that was just done. For example our first strength exercise will be a Ski Squat (optionally done with weight) and we will repeat this movement for 45 seconds. Then after a 15 second break/prep we will move to a bodyweight Ski Squat Hold where we drop down to the lowest range of the squat that is comfortable on your joints and that you can control, and we hold this position (trying not to move) for another 45 seconds.  I went into this routine knowing exactly what it is having done this type of workout many times before and I still was surprised at just how quickly my legs turned to jello. So, if you are planning on using weight during “active” exercises then be sure to start roughly 25% lighter than you would normally do that exercise. You can always increase weight for the second set. Oh yeah, did I mention you are doing two sets of all of these exercises? If you just heard something it was probably your legs asking you to do a different routine. Ha. Enjoy. Workout Structure – Three Groups of Exercise – Active and Static Style – Done in Order Twice Through Equipment – Dumbbells (optional) Warm Up / Cooldown – Both Included Workout Warm Up (5 Min; 30 Sec Each) – Side Step / Arm Cross – Slow High Knees – Toe Touch Circles – Torso Circles – Warrior Pulse L – Warrior Pulse R – Alternating Lunges – Boxer Shuffle – Sumo Squat + Alternating Leg Raise – Jumping Jack Strength (12 Minutes; 45 on, 15 off) x2 – Ski Squat – Ski Squat Hold – Lunge L – Lunge Hold L – Lunge R – Lunge Hold R Strength (12 Minutes; 45 on, 15 off) x2 – Deadlift (straight leg) – Deadlift Hold (straight leg) – Side Lunge L – Side Lunge Hold L – Side Lunge R – Side Lunge Hold R Strength (12 Minutes; 45 on, 15 off) x2 – Calf Raise (both feet) – Calf Raise Hold – Side Leg Raise L – Side Leg Raise Hold L – Side Leg Raise R – Side Leg Raise Hold R   Cool Down (5 Min; 30 Sec Each) – Left Over Right – Right Over Left – Wide Toe Touch – Inside Thigh Stretch L – Inside Thigh Stretch R – Seated Toe Touch / Side Bend L – Seated Toe Touch / Side Bend R – Butterfly Stretch – Deep Glute L – Deep Glute R

This is a beginner friendly-workout that will help build muscle tone, endurance, and flexibility all at the same time. Though this routine is specifically designed to increase range of motion and your control over your own body, it also happens to be a great low impact workout for beginners as well. Though some of the exercises may be difficult for many beginners to get as much range of motion as we show in the video, don’t be discouraged. For example, when doing the first exercise, the standing quadricep stretch, if you can’t get your foot more than a few inches off the ground before your leg muscles won’t budge any more don’t beat yourself up, as there is nothing wrong with that as your starting point. Whether your limited range of motion is due to flexibility issues or lack of strength, just keep in mind that this is just a starting place. Every time you try this routine focus on squeezing those muscles tighter and you will slowly increase your flexibility more and more over time. Soon you will have the strength and the flexibility to complete each of the positions with even more range.AC For those of you who are already limber and have the strength to hold the positions even better than I do, this routine will be a great way to maintain and burn a few extra calories that traditional stretching won’t. Keep in mind that the harder you squeeze your muscles the more calories you will burn so be sure you challenge yourself every second of each hold. This routine utilizes active stretching techniques and if you would like to learn more about the differences of active and passive stretching, then read the description for the companion to this video, our Upper Body Active Stretching Routine. Printable Stretching Workout Standing Quad Stretch Inside Thigh Stretch Standing Toe Touch Butterfly Seated Torso Rotation Seated Hamstring and Torso Stretch Seated Hamstring and Calf Stretch Deep Glute Stretch Though this workout is not intended to be for burning a lot of calories, it does happen to burn a good amount, especially for a stretching routine. On the low end you can expect to burn 1 calorie a minute and on the high end you can burn closer to 4 calories per minute (and possibly more). This range gives you a total calorie burn of 17 to 68 calories but this can be made more difficult with more focus on challenging yourself.

We get a lot of requests for butt and thigh workouts for bad knees, or knee friendly workouts – we also get a lot of requests for band workouts; this routine has both. It’s a fantastic workout for developing and activating the glutes, as well as building important strength and stability in the joints of the lower body. If you have been told that you have lazy glutes, this glute activation workout may be of help to you. We just released a brand new 4 Week Program! You get to choose your workout length each day, depending on your own schedule and energy levels:  4 Week FB Blend – Burn Fat, Build Muscle, Tone; 35 or 55 Minutes a Day All you’re going to need for this workout is an exercise band, but even if you don’t have equipment this is still a great workout, even with just your own bodyweight. Otherwise, any resistance band will do; the one I am using is just a simple strip of theraband tied into a knot. I like these because the band just remains constantly adjustable for whatever you might need (I untie & use this one for upper body routines as well). The bands also come precut in a variety of resistances (you get less product overall but this is a less expensive option). Some of the exercises are a bit slow moving, but this is part of the challenge. Using momentum or swinging/”cheating” motions would cut out the emphasis on building strength throughout the entire range of motion. Keep in mind that each of the exercises is made more beneficial by your mindfulness and paying attention to how you’re holding your body and moving throughout the workout. This workout has been modeled after a patellar tendonitis physical therapy routine, though it also heavily crosses over with a hip strengthening physical therapy routine (both of which I have discussed at length with multiple doctors and physical therapists). A lot of you may recognize these exercises if you are seeing a physical therapist for hip or knee issues. With that said, it’s important to note that I am a certified personal trainer – not a physical therapist – and you should always, always talk to your personal, professional health care provider (who has all of your health information and history) to make sure than an exercise is safe and beneficial for you and your body specifically. In addition to clearing exercises with your doctor or physical therapist, you should also focus on staying tuned in to how your body feels throughout this routine – pay attention. Be aware of the “good” kind of hurt, and the kind of hurt that signals that you should stop what you’re doing. Listen to your own body.  Warm Up (25 Seconds Each) March in Place Butt Kicks Side Steps Kick & Switch 3 Point Taps (Front/Side/Back) Step Throughs + Arms Forward Bend + Arms Hip Opener Steps Step Back + Outside Tap Side Lift + High Knee Side Step Step Back or Curtsy Glute Activation Workout / Knee Friendly Butt and Thigh Workout Side Step or Squat with Band Clock Steps  Hip Hinge Banded Squats or substitute Hip Hinge as a modification if squats bother you Double Steps (slow & deliberate); Front, Side, Back Tick Tock Leg Lifts Side Leg Lifts Circles Forward  Circles Back Supine Raises (lying on your back) Prone Raises Clam Shell Side Lying Hold (Up & Back) Quad Stretch Warrior Stretch Side + IT Stretch Slow Walkdown to Downward Dog Cat to Cow  Side Stretch Legs Straight Up + Calf Stretch Deep Glute Stretch Side Lying Stretch Full Body Stretch + Breathing I really hope you enjoyed this workout. What was your favorite exercise? Did you do it with bodyweight or a band? Would you like to see more videos with exercise bands? Thank you for working out with me 🙂 Kelli

This workout uses a blend of bodyweight exercises, Pilates influenced moves and glute activation exercises to thoroughly target the butt and thighs – especially the smaller muscles, specifically gluteus medius. For that reason, this workout is highly complementary to our many lower body strength training or HIIT workouts.  There are so many different ways that you can use this workout. You can do an independent cardio warm up, complete this workout, and then add a cool down and stretch to the end. You can also use this as part of an extended warm up for lower body lifting routines, or HIIT, in order to thoroughly activate the glute muscles for more intense training.  Related – a Doctor of Physical Therapy shares: 5 Ways to Take Care of Your Fascia for Pain-Free Movement While you don’t need any equipment at all in order to see the benefits of this workout, you can definitely step up the challenge by adding dumbbells or a resistance band to some of the exercises. Make sure that your form is completely on point before adding any kind of extra resistance or challenge. Once you add that extra resistance, you might be surprised that these little sleeper exercises pack a punch! This is a signature FB “bored easily” style workout; you won’t be doing any repeat intervals or exercises, so do the best that you can to push yourself through the single set of each move. It’s also worth noting that these are relatively lengthy intervals at 45 seconds a piece, so don’t feel bad if you need to stop and take a quick rest at any point during this workout.  Walk that fine line of staying tuned in so that you can smartly push or challenge yourself to get stronger, while still listening to and respecting the messages that your body sends you. Remember, it’s ideal to come from a place where you are working out because you love your body, not so that you will love your body someday.  Workout Structure Glute activation exercises in a no repeat format No equipment but optional dumbbells and resistance bands increase the challenge Warm up and cool down not included but both are highly recommended Interval Format: 45 Seconds Active, 15 Seconds Rest Turn on some music that makes you want to move, and get ready to earn your workout complete! Printable Butt and Thigh Workout Monster Walk Staggered Stance Deadlift Other Side Good Morning to Squat Clock Taps Side Lying Leg Lift Elevated Clamshell with Extension Side Lying Sweeps  Side Plank Dip Repeat this sequence on both sides of the body Water Break Bridge with Step Outs Supine Lift + Hold Other Side Up and Over Lifts + Knee to Elbow Other Side Bridge + Butterfly Froggers Don’t forget to cool down and stretch! What did you think of this workout? What interval did you find the most challenging? I was surprised by the fact that I was sweating halfway through, and also at how much my muscles were talking to me by the time I got to the Side Lying Sweeps – my glute meds were on fire! Like I said in the video, I plan on making some new banded lower body workouts for you, so watch for those in the future. Otherwise, any other requests for training styles? Let me know!  Thank you for working out with me,  Kelli