Workouts Library

This short, core-focused workout is a great add-on to your lower-, upper-, or total-body routine — but also a fantastic choice as a standalone workout for your primary movement of the day. Use the single-round warm-up to physically prime your core muscles for the challenging but adaptable circuits that follow, but also focus on slowly flowing through each exercise to activate the mind-muscle connection for efficient muscle recruitment. Each circuit contains exercises that combine isometric holds, dynamic but controlled movement patterns, and a focus on foundational stabilization. These exercises will not only strengthen the core (which includes the abdominals, glutes, hip flexors, and lower back muscles) with traditional flexion/crunching moves, but also improve total body muscle engagement and movement integration (flow). Note that there are only a couple of plank-related exercises in this workout; therefore, if you have wrist pain concerns during plank/prone position exercises, this routine could be a great option to retain in your lineup for future go-to core routines. An important consideration for everyone is maintaining a slight pelvic tuck during both supine (face up) and prone (face down/plank) position exercises. For example, during the dead bug segment of the activation sequence as well as the forearm plank exercise in circuit #1, imagine that you are introducing your hip bones to your ribs — ever so slightly tilt the top of your pelvic bones up and back toward the bottom of your ribcage. Below are a few additional tips to make this routine a fulfilling experience for you: • Modifications for all exercises include decreasing the range of motion and/or bending your knees (shortening the lever) for any moves involving leg extension variations. • Take note of which exercises are most challenging for you and identify differences in ranges of motion, strength, and reps counts for exercises with a unilateral focus (such as the oblique v-ups). Paying attention to even the most subtle of differences will help direct your focus during future attempts at this workout. • Feel free to repeat the short cool-down circuit for an extended stretch or add your own stretches to help you return to a relaxed but energized state. You should feel as if your muscles were “worked” during this routine but still finish with a “ready to tackle whatever’s next” mindset. Enjoy! Workout Activation/Warm-Up: 30 sec on / 10 sec off / 1 round (2:30) -Bear Crawl 3-Second Holds -Dead Bug – R (right arm, left leg) -Dead Bug – L (left arm, right leg) -Rollup Core Circuit #1: 30 sec on / 10 sec off / 3 rounds (6:00) -Scissor Kicks w/ Leg Lowers (torso lifted) -Oblique Swivel Heel Taps -Forearm Plank ***Water Break #1*** Core Circuit #2: 30 sec on / 10 sec off / 3 rounds (6:00) -Oblique V-Ups – R -Oblique V-Ups – L -Full Plank: Alt. Forward Raise (3-sec hold) ***Water Break #2*** Cool-Down: approx. 30 sec per stretch (approx. 1:30) -Child’s Pose -Cat/Cow -Cobra Pose

With this core workout, I wanted to utilize standing abs exercises and functional ranges of motion beyond the basic crunch. The wide variety of movement in this workout provides a challenge throughout the whole core: abs, obliques, and lower back. Instead of doing hundreds of variations of crunches, we’ll spend the majority of the routine up off of the floor, with standing abs exercises. These use a combination of strong movements and balance, which calls upon the core muscles in a unique and highly functional way. If you move lightly, these intervals can feel like light cardio, or a nice-feeling active/dynamic stretch. Or, you can focus on moving strong, contracting your muscles, or even actively working against yourself in order to step up the challenge. In the last third of the routine, we drop to the floor for some mat core exercises. These also target the muscles of the front of the core, the sides, and the back. Even while we’re on the floor, we’re calling on balance challenges (e.g., the single arm reverse leg lift). Make sure to minimize the momentum that you allow into each movement, instead using your muscles actively, and moving with intention. If you want to step up the challenge of this workout, hold onto a dumbbell or kettlebell where applicable. You can also choose the more advanced modifications for any given interval – for instance, doing a side plank “dip” from a full side plank, instead of a half, or lowering your legs closer to the ground during the scissorkicks. When it comes to the difficulty of a routine, it is 100% your responsibility as the exerciser, especially when working out by yourself at home, to select your challenge level. If something feels too easy, check your form, then deepen your range of motion, or add more resistance in the form of weights. On the other hand, if something feels too difficult for your needs today, be sure to modify to make it work for you (e.g., shorten your active intervals, lengthen your rest intervals, take more breaks, etc). Speeding up or slowing down an exercise can make it more difficult or easy, depending on which exact exercise you’re talking about. Long story short, do anything you need to to make this routine work for your needs today. You will need: a mat if you don’t have a soft surface on the floor, and an optional dumbbell or kettlebell to step up the challenge. Workout Structure: 45 Seconds Active, 15 Seconds Rest Low Impact Star Jumps Captain Morgan Claps Narrow Squat + Row Woodchopper + Knee Pull Other Side 5 Torso Twists + Punch Sumo Squat Leans Side Plank Dip + Knee Other Side Scissor Kicks Single Arm Reverse Leg Lift Other Side Straight Leg Crunch + Leg Drop How to use this abs workout?  You can do this workout as a standalone routine (just be sure to add a quick warm up and cool down), or you can use this as a burnout round on the end of a strength or HIIT workout. How often should you train abs? If your midsection is sore after a workout, give those core muscles a rest. Just like any other muscle group in the body, your abs need a chance to heal and repair after strenuous workouts. When your soreness is gone or nearly gone, you can do core intensive workouts again. I hope you enjoyed this workout! Did you listen to music while you worked out today? Tell me what you listened to!

When talking about the benefits of Pilates, the first thing that usually comes to mind is its ability to improve strength in the core (the muscles that form a loop around your waist from the base of your rib cage to the crest of your hip). Though this may be the first thing people think of, it’s just the beginning of the list for what Pilates (and other functional training) can do for your body. One of the most underrated aspects of these types of exercises is the mind-body connection, coordination, and the control it builds. After all, the level of strength you have means nothing in real life situations unless you have control over that strength. By taking your time with each of these movements to keep proper form through each repetition, focusing on getting as full of a range of motion as you can, and focusing on how your body feels while doing these movements, you can effectively improve your ability to know where your body is in space at any given time. Improving your proprioception (sense of self-movement and body position) improves your coordination, overall efficiency, and control in everyday life activities. This can translate to a lessened likelihood of injury, better sports performance, and in some cases, relief from bodily aches and pains. With this specific routine, we are focusing less on the core by itself and instead focusing on how the legs and core interact together. This not only engages the core and the legs, but also the pelvic floor, one of the most important (but rarely focused on) muscle groups. This relatively small group of muscles are a massive part of your body’s ability to move and function normally. When they are injured, over toned, under toned, or have strength imbalances, they can cause all kinds of issues…ranging from hip and knee problems, lower back pain, core instability, and even things like incontinence. In this Pilates workout, we will be performing a range of exercises that require you to not only be able to control your legs and how they are moving, but also require you to control your pelvic floor, core, diaphragm, intercostal muscles, and many more supporting muscle groups. So, go into this with the mindset that we are building foundational control and strength that will improve your ability to effectively do a multitude of other activities—from more challenging workouts, to everyday life activities. We start into this workout with just a quick check for the way that we’re feeling and breathing, making sure to notice and release any lingering tension in muscles that we shouldn’t be firing at the moment (e.g. frowns, clenched jaws, a tight pelvic floor). Enjoy a few deep belly breaths, using the breath to fill out your torso, your lower stomach, back, and pelvic floor. Slowing down to focus on our breath – even for just a minute – can help coax our bodies into a parasympathetic state (rest, digest, and heal), helping bring more ease to both body and mind. You can use breath work like this at any point in the day, to find more calm. Workout Structure • Pilates Flow: 35 Seconds Active, 5 Seconds Transition • No equipment necessary; exercise mat optional, for hard surfaces • Warm up and cool down not included Printable Pilates Butt and Thigh Workout – Deep Belly Breathing – Imprint – Side Leg Lift (L&R) – Up and Back Side Lift – Pulses – Clam Shell – Side Plank – Kneeling Leg Circles Top – Kneeling Leg Circles Bottom – Kneeling Curtsy Lift – Supine Raise (Alternating) – Full Body Stretch This Pilates routine is great as a standalone workout, or you can always add it onto the end or beginning of a strength or HIIT routine. It’s great for burning out muscles after a tough workout, or just waking them up after being otherwise sedentary. I hope that you enjoy the quick invitation to take a second to check in with yourself and your breathing, and I hope that you start to work this small, short mindfulness practice into your day at random times in order to bring yourself a little peace and calm. Thank you for working out with me!

This workout has been one of my go-to favorite routines over the past couple of years, and it always makes me feel great. It’s a low impact workout that ironically packs a real punch when it comes to the glute and thigh muscles. We’ll be doing ascending repetitions of Pilates-inspired exercises, but the fun and wildly adaptive part is that each move can easily cross over into the realm of strength training — especially if you add resistance bands, ankle weights, or dumbbells. This can be a beginner workout, but it can also be an advanced workout; the difficulty comes down to your own focus on muscle engagement, whether or not you add extra resistance, and which variation of each exercise you choose to do. As much as we love HIIT and strength training, our bodies sometimes need a rest from heavily strenuous moves, a chance to heal from intense workouts. It’s not that jumping or impact is bad. In fact, strategic physical stress is part of what signals our bones to become stronger and more dense in order to be able to withstand the impact. It’s all in finding a balance, and challenging muscles in a well-rounded variety of ways, so that we don’t overtax our bodily systems or cause strain that we don’t allow ourselves to properly recover from. That’s where diversity in training types becomes a major benefit to a routine. Not only does this butt and thigh workout offer a different way to work the lower body, it also engages the muscles in ways that aren’t always easy to target or isolate with more traditional strength training. In fact, these are often the recommended exercises for glute activation; if you have trouble “feeling it” in the right places during squats, exercises like this may help you better recruit those muscles. You will likely notice this for yourself during exercises like the clamshell or hip abduction, side lying circles, or bridge + butterfly. These exercises are also great for building stability in the hip and knee joint. Remember to stay tuned in and focus on really doing each movement with intent. This workout can feel like a total walk in the park if you just breeze through the motions. It could also be challenging for a very fit person, with the proper focus on muscle engagement, and slow, controlled, deliberate movements. Your focus makes all the difference in the world! The pace is relatively quick moving, so it might pay off to take a second to become familiar with the layout of the workout before jumping in. The idea is to flow from one round to the next, gradually warming up your muscles with the exact exercises you’ll eventually be doing in higher repetition. We start off with 5 reps each, then repeat another round with 8 repetitions, then we hit the same muscles again with 12 repetitions, before going directly into a cool down and stretch. By the time you reach the last round, your lower body muscles really should be talking to you. Workout Structure Pilates Flow with ascending reps; 5, 8 and then 12 reps through for each exercise No equipment (add resistance band, ankle weights, or dumbbells to increase difficulty) Warm Up and Cool Down included Printable Pilates Workout Laying on right side of body: – Side Leg Lift + Reach – Side Leg Lift Back – Clam Shell – Side Lying Circles (Forward / Back) Laying on Left side of body: – Side Leg Lift + Reach – Side Leg Lift Back – Clam Shell – Side Lying Circles (Forward / Back) On Back: – Bridge – Bridge + Butterfly – Reclined Leg Raise (Left) – Reclined Leg Raise (Right) On Stomach: – Prone Leg Raise (Right) – Prone Leg Raise (Left) – Kneeling Leg Raise (Right) – Kneeling Leg Raise (Left) Cool Down: Cat to Cow Side to Side Deep Glute L Deep Glute R Single Leg Hug Side Twist Pigeon Runner Calf Stretch Cobra Child’s Pose Shell stretch This routine has been a lifesaver for me, and I love it! Let me know how you used it. Did you add extra resistance for more challenge? Did you like the flow style of this routine? What exercise did you find the most difficult? Were you sore the next day? As always, thank you for working out with me!

You won’t need any equipment at all for this bodyweight-only, fat-burning cardio workout. I’ve included your warm up cardio and cool down, so that you can get in a well-rounded, smart workout in right around 35 minutes. This is a fun mid-range cardio workout that can easily be modified to be much more difficult, or much more beginner friendly. As usual, I encourage you to move at your own pace. Just watch to see how the exercise is done – make sure you have the correct form or pattern down – and then implement at your own pace. Add weights for an extra challenge, or deepen the ranges of motion in order to increase the difficulty. Or, move more slowly, and use a shallower range of motion. Adjust the rest and active periods as you need to to meet your own fitness and endurance level. As long as you’re staying present, mindful of form, and doing the very best that you can at the moment – pushing yourself and your comfort zone just a bit – I’m happy and you should be too. Many of these cardio exercises are highly dynamic, calling upon coordination, balance, and bodily control. So be warned; some of these may feel slightly awkward or like they have a tiny bit of a learning curve. Don’t be discouraged – this added challenge is part of the benefit and point of the workout. Aside from building coordination, another reason that I like to work in multi-jointed combo moves is to break up long duration strain on any one muscle group, making it a more beginner, intermediate, or recovery day workout friendly. On the other hand, if coordination and bodily control is something that you struggle with, you might find this workout video challenging on a whole different level – and that’s great. As you can see in the video, I move back and forth between the high and low impact options. If you’re just getting started into a fitness routine, pushing your comfort zone like this – just a little at a time – can be a great way to safely and steadily keep making forward progress in your endurance and strength. I’m not at all ashamed to admit that I was so sore after this workout. This is by far the most intense workout I have done in 16 months. So it was a bit exciting for me. Plus, I really enjoyed the workout! I hope you enjoy it as well. Work hard, have fun, and keep your self talk positive! Workout Structure After a quick cardio warm up, we move on to intervals of 45/15, in an AB/AB format. You won’t need any equipment, though dumbbells or resistance bands can easily make this a pretty brutal workout. An exercise mat can be helpful if you aren’t on a soft surface. There is a long, relaxing cool down and stretch at the end of this workout. Turn on some music that motivates you, put on some comfortable workout clothes, grab a water bottle, and let’s get to work! Printable No Equipment Cardio Workout 5 Minute Warm Up – 30 Seconds Each Interval March in Place or Boxer Shuffle Step Through + Lateral Step 2 Torso Twists + Knee IT Band Stretch Steps 2 Butt Kickers + Front Kick Good Morning + Reverse Fly Fly Jack Steps Plank Steps Bird Dog Bridge Total Body Cardio Workout – 45 Seconds Active, 15 Seconds Active Rest 2 Runners + Wide Squat (+ 2 runners on other side – Tip: start runner reps on inside leg) 2 Jumping Jacks + 3 No-Jump Jacks Step Combo: Front Step, Back Step, Side Lunge, Curtsy Side Leg Raise Jacks + High Knee + Ventral Raise in Center Water Break Crab + Extension & Kick Step Throughs + Arms Static Squat + 5 Punches + Reach Lateral Jumps + Knee Pilates Rear Leg Lift Leg Raise + Reach Cool Down & Stretch

I know that our audience is typically split on this subject, but I personally really like the ten minute workouts. They can be mixed and matched to create hundreds of options that you can build into your own custom routine. Put 2-3 of the videos of your choice together, add a warm up and cool down and you’ve just built your own smart 30-40 minute workout plan. Or, on the other hand – you could just do those 10 minutes as your whole workout that day (still adding on both warm up and cool down). Ten minutes is so much better than zero minutes when it comes to smart, targeted, focused training. I think it also helps break up with the “all or nothing” mentally which can be so damaging to the goal of becoming healthy – or making progress towards any goal for that matter. Sometimes it really comes down to those little things that you do, nearly every day. No grand gesture or extreme, awe-inspiring lift. Just another inch towards where you want to be, day in and day out. Showing up for yourself in small ways, over and over again. One good way to think of it, especially if recently you feel as though you’ve fallen out of the habit of working out, is to consider how much different you might feel right now if you had been doing just 10 minutes, 5 days a week, for the last 3 months. Would that be more or less than the goal that you have set for yourself recently? And, next question; have you been hitting that goal recently, or would the seemingly meager amount of 10 minutes a day, most days of the week, be more time than you have literally put directly towards that goal? I think small goals are a great option if you’re struggling with motivation. It may sound weird but maybe try setting the bar low – you’re more likely to hit that goal, and that feeling is more likely to propel you forward. When you have moved around for 10 minutes, you’re going to have changed your physiology and mental state, and you’re going to be more likely to want to keep moving, maybe even finishing a good 30-40 minute workout. Related: How to get started and make a fitness habit stick + 10 of our favorite beginner workouts Consider the same analogy for learning a language. Think of how quickly you might be able to hold simple conversations in another language, if you put 10 minutes a day to studying and exploring that language. You can see how it would eventually add up beautifully, and all without the individual feeling hard pressed or like they were following a rigorous, tiresome routine that they may ultimately grow to find tiresome and too hard to stick to, maybe abandoning the goal all-together; sounds a lot like New Years Resolutions, or the diet cycle in general, right? Make a lofty goal. Push and punish oneself towards that goal. Tire of it’s demands, it’s restrictions and it’s demanding nature, and then decide to let it go all together. Long story short; small goals can pay off in the end, and it might be a refreshing strategy if you find yourself in a lofty goal – crash and burn cycle. Anyways, now that I’ve given you a lecture on motivation and goal setting that you really didn’t ask for, let’s get to the lifting! Workout Structure A combination of traditional upper body strength exercises with a slight twist on each. Some will place demand on balance and bodily control, and others will pull in full body movement to challenge coordination. A person can easily make this workout more purely-strength focused (if desired) by cutting out the balance challenging modifications for a fully grounded stance more suitable for heavy lifting. There is no warm up or cool down; both are recommended. Printable Upper Body Workout: 45 Seconds Active, 15 Seconds Active Rest Curl + Captain Morgan Dumbbell Drop + Step Tricep Extension + Halo Lateral Raises Ventral Raises Bentover Fly Press + Captain Morgan Wood Choppers Arm Circles Press + Extension 20 Question time: Which was your favorite strength interval? Were your upper body muscles starting to talk to you by the time the ten minutes was up? And, if we disagreed before, does the note above change your mind at all towards goal setting styles and the benefit of 10 minute workouts in your routine? Did you like the blog/article/subject-tackling theme of this workout write up? Let me know if you’d like to see more like it. Talk to me; I’m always open to your feedback & I’d love to hear your thoughts 🙂 Thanks for working out with me!

High intensity interval training (HIIT) is one of the best ways to get fit quick – not just looking fit, but feeling fit, as well. It’s a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength. If you’re looking to get or stay lean, HIIT workouts should show up in your routine between 1-3 times a week, depending on your goals, training intensity and fitness level, or how quickly you recover in between sweat sessions. HIIT cardio is a fat burning powerhouse; the short intervals ask you to push yourself much harder than you would be able to if you were doing longer duration bouts of movement. Because it only lasts 20 seconds each time, you’re basically seeking out discomfort in the form of a pace that is not sustainable for much more than that short interval. Related: We just lanched a brand new workout program that uses a smart combination of HIIT & Strength, check out 4 Week FB Burn! This unsustainable, intense burst of energy output revs up the metabolism because the body does not instantly return to the normal rate of expenditure. Instead, it slowly normalizes itself over the next hours and sometime even days (depending on the intensity of the workout). While it’s returning to normal, you get the benefit of burning calories at a higher rate than normal – even while you’re just sitting around. It’s a great example of working smarter, instead of harder, though no one is about to argue that HIIT is not difficult. My lower body was so thoroughly sore after this workout! Definitely sore in the glutes, inner and outer thighs, quads and hamstrings. It really pushed me and though I struggled my through the workout, I still felt really great by the time it was all over. Related: What you can do NOW to prevent knee problems in the future I’ve tried to make this no equipment workout as accessible as possible by using only bodyweight exercises, meaning that you can take this routine with you anywhere. This is not a beginner workout, but I’ve also included both low impact and advanced versions of each exercise all the way through, just in case you need a break from the more intense intervals or if you have neighbors living below you. Feel free to move back and forth between the different modifications shown as you need to; whatever you do, just make sure that you’re pushing yourself. Workout Structure After a cardio warm up, we jump right into the HIIT workout, which uses intervals of 20 seconds on, 10 seconds active rest, three times through for each set. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. Cool down and stretch is included. Turn on some music that you love and get ready to work hard! Warm Up Cardio: 25 seconds per interval Jog in Place Swing + Step 3 Torso Twists + Knee Standing Pike Warrior Jacks Toe Touch Circles Butt Kickers Squats Long Lunges Other Side Slow Burpee Up & Over Hops Up & Out Jacks Plyo Side Lunges Printable HIIT Workout: 20 Seconds on, 10 seconds rest, x 3 per exercise Jump Squat Front Kick Push Ups Jumping Lunge Skip Jump X Burpee (just 2 rounds since I set my timer wrong; lucky you 🙂 ) Water Break Squat Jacks Heel Click Drop + Step High Knees Burpee + Side Kick Tall Plank Leg Lifts Squat Drop + Ankle Tap (alternating sides) Broad Jump Forwad + 3 Squatted Steps Back 2 Runner Drops Lateral Jump Squat Jack Cool Down and Stretch I really loved this workout; it kicked my butt. The “squat drop ankle tap” move really snuck up on me, as did the broad jumps (they always do). I think I will do this again with you guys once we’ve released it. I would love to know what you thought; were you sore afterwards? Thanks for working out with me!

Get ready for a sweaty total body and core workout! By the end of this, you’ll be feeling energized and stronger in both your midsection and entire body. This workout is great if you’re looking for something more fun with less structure. I would choose to do a workout like this when I need a break from the weights but still want to get my heart rate up, feel strong in my body, and be able to feel like I challenged myself. It’s a great choice to get you moving when your muscles are sore. Keep them mobile! In an effort to stay efficient, I infused the warm-up into the first 5 exercises of the workout. So, instead of a stand-alone warm-up on its own, it’s seamlessly built into the beginning of our list of exercises. This bodyweight workout will be in the bored easily format so all you have to do is focus on the exercise at hand and then you won’t see it again in the routine. In total, we will be completing 23 exercises at an interval of 40 seconds active / 10 seconds rest. We will complete 13 of them before a water break and then come back to complete the final 10. After the bored easily HIIT cardio and abs section is fully complete, there will be a short 2-minute isometrics burnout for both the core and the full body. We will complete 4 exercises back-to-back for 30 seconds each. There will be a cool-down at the end to stretch out the main muscles worked. This bored easily routine is a fun blend of core and cardio movements to keep you engaged with the workout the whole way through! The exercises are grouped by cardiovascular and more isolated core exercises. During the HIIT cardio exercises, the idea is to move as quickly as you can while maintaining proper form and pacing yourself. During the isolated core exercises, focus on contracting your midsection, moving with quality, and continuing to breathe! While many of the exercises are inherently low-impact, some of them do call for a little jumping. No worries though, as you’re used to, I will be sharing modifications along the way so you’re able to keep this low or high impact as you wish! Equipment: A mat (we will be doing many floor exercises) Bonus Tips to Make This a Great Workout • The first 5 exercises in this routine serve as your warm-up. Be sure to take these exercises slower as you ease into the workout! • Exercise that mind-to-muscle connection by drawing your abs in and up throughout all the exercises. You’ll get so much more out of it! • During the isometric exercises, focus on contracting every muscle in your body and holding the exercise in the best possible form. For the planks in this section, if your form is suffering, you can drop down to your knees for a modification. When you’re finished with the workout, I’d love for you to share in the comments one word to describe how you feel once it’s complete! For me, it was energized 🙂 xxErica Workout: 40 seconds active / 10 seconds rest with warm-Up built in (19 minutes) Reach Up & Down Wide Plie Squat Split Lunge + Twist (One Side) Split Lunge + Twist (Other Side) Lateral Leap + Toe Tap Squat + Alt Toe Touch Star Crunch Alt Star Crunch Ab Roll-Outs Pulldown + Knee to Elbow (One Side) Pulldown + Knee to Elbow (Other Side) A Skips + Alt Cross Punches Jog Forward & Backward Star Jumps **Water Break** Crab Jacks Crab Thrust + V Toe Touch Plank Jack + Diagonal Kickouts Alt Low Side Plank + Knee to Elbow Low Plank + Dolphin Side Plank Scoops (Switch Halfway) Jumping Jack + Knee to Opp Elbow Shuffle Side Lunge Side Lunge + Knee to Opp Elbow (One Side) Side Lunge + Knee to Opp Elbow (Other Side) Isometrics Burnout: 30 seconds back to back (2 minutes) Hollow Hold High Side Plank Hold (One Side) High Side Plank Hold (Other Side) High Plank Hold Cool Down: 30 seconds each (4 minutes) Low Side Plank Stretch (One Side) Low Side Plank Stretch (Other Side) Frog Squat Stretch Straddle Forward Fold Cossack Stretch (One Side) Cossack Stretch (Other Side) Model Stretch (One Side) Model Stretch (Other Side)

My goal with this workout is to target the butt and thighs with no equipment at all. You can easily do this workout anywhere and the lower body exercises in this video are excellent for toning thighs, helping the heavy butt muscles fight back against gravity, and overall giving you a strong, capable, fantastic pair of legs! You can do this as a standalone session (just add a warm up and cool down) or, this 10 minute workout also makes for a very effective burnout round on the end of a longer lower body strength training routine. The entire lower body: glutes (booty), hamstrings (back of thighs), quads (front of thighs), inner and outer thighs, and calves are all targeted throughout this routine. Some of the exercises are also great for building balance, which means your core (abs, obliques, lower back) will also be worked. Should I train my lower body every day? Your muscles need a chance to heal in between workouts in order to repair themselves and come back stronger; more is definitely not always better with exercise. Don’t (intensively, with HIIT or strength training) train your butt and thighs every day. Aim to train the lower body 2-3 times each week (exact frequency will depend on personal fitness level, muscle soreness, and intensity of workouts). If you would like a workout program that lays out exactly how to structure your workouts each day for best results, be sure to check out our 4 Week Butt and Thigh Program, FBbooty. Tips & tricks for making this harder or easier To make it easier: • Use a more shallow range of motion until you feel strong enough to increase your depth of movement • Take longer or more frequent rest periods to shake out your muscles and/or catch your breath • Know that it’s completely okay to move at your own pace (you do not have to move at the same speed I do) • Focus on form more than anything else; it will help you create a strong base that you can build on as you become more fit and it will help prevent injury To make it harder: • Focus on form and squeeze all of your muscles with every rep; yes, this is a lower body workout, but there’s no reason you can’t contract your core (this will also protect you from injury), your arms, etc. Make it count! • Hold onto weights; if you’ve got them, add them. If you don’t have them and want to make it harder, get creative and add objects around the house for extra resistance • Minimize or cut out the rest periods • Make your “Active Rest” periods a HIIT exercise; burpees, high knees, and jump squats are an easy way to step up the challenge Workout Structure  10 minutes; 45 seconds on, 15 seconds rest No equipment Good for: toning, burning fat, muscle burnout, two-a-days, quick bursts of activity and/or working up to strength training No warm up or cool down (both are highly recommended) Printable Butt and Thigh Toning Workout Basic Squat Reverse Lunge + Kick Side Squat + Calf Raise Ski Squat + Reverse Lift Curtsy Lunges + Outside Raise Inside Leg Raises Other Side Bridge Reverse Leg Lifts Other Side Don’t forget to warm up & cool down! If you want to take out all of the guesswork & let us do the heavy lifting for you, check out our workout programs that lay out exactly which workout videos to do every day for anywhere from 2-8 weeks. Once you buy them, they’re yours to repeat as you wish. Search: Fitness Health Track Workout Programs. Or, you can take a look at FB Plus, which brings with it great additional content, including Workout Challenges, stats/trackers, and lots of other great tools to help you stay on track. What did you think of this workout? Which other workouts will you most likely pair it with? Let me know what you think in the comments below!

This workout is all about accessibility — and effectiveness, of course. A well-balanced upper body workout without equipment is a bit difficult to develop, but here we have targeted all of the muscle groups using only bodyweight exercises. We’ll be hitting the arms (biceps and triceps), chest, upper and lower back, and shoulders. The core (abs, obliques, lower back) will also be working all throughout this workout — my abs were actually sore the next day after filming this! If you don’t have any equipment, or a gym membership, this workout has you covered. If you don’t have a ton of extra time in your day to workout, we’ve got you covered there as well. If you need low impact or apartment-friendly workouts, we’ve also shown low impact modifications wherever necessary. Basically what I’m saying is, let’s jump right in. Related: FBflex: 4 Week Upper Body Program for Arms, Shoulder, Chest & Upper Back Workout Structure After a quick cardio warm up, we move onto lengthy, burnout style intervals of bodyweight exercises targeting the upper body. A lot of these exercises are tricky; they force you to stay aware, present & working hard. Many of these exercises are antagonistic; you will be working against your own strength. That means that this workout can technically be difficulty for literally any fitness level. If it feels easy, you are doing it wrong & I recommend refocusing on contracting muscles and really pushing yourself. It may be uncomfortable and it should be challenging, so try not to get frustrated as that challenge is exactly what we’re here for. As mentioned before, the intervals are long, so don’t feel bad if you have to stop and take a rest – just get right back into the exercise as soon as you can. Cool down stretches are included. 4 Minute Cardio Warm Up – 25 seconds each Boxer Shuffle Shoulder Rolls Arm Circles Forward (big) Arm Circles Back Windmill Arms + Toe Touch Chest Stretch + Reach Walkdown Curl Overhead Press + Step Back Bow & Arrow Twists Chest Opener Lat Steps Warrior Lunge Stretch Jumping Jacks Upper body workout with no equipment Push Up + Pulses Deadlift + Close Row & Tricep Extension Bicep Curl Pulses Tricep Dips Walkdown + Opposite Toe Tap Reach + Pulldown Jumping Jack Step Back (or lunge) Water Break Press Extensions Tall Plank + 3 Point Reach Bicep Curl + High Knee Bird Dog + Tricep Push Up Arm Circles (forward and back) Back Bow Pulls Reverse Fly + Pulses Side Push Up (on wall or floor) Other side Overhead Tricep Extension Single Pulldowns + Step Back Bentover Wide Row to Fly Other side Knee Pull Punch & Switch Cool Down & Stretch What did you think of this no equipment upper body workout? Which exercise was hardest for you? I really struggle with the press extensions and reverse fly — push ups are always a weak spot of mine, too. This kind of workout is really a different challenge though, isn’t it? It’s largely mental because for a lot of these exercises, you are both the one working through the challenge, and the one providing the challenge. I love strength training but it’s good to change things up and keep your muscles guessing, plus this is the perfect hotel room workout. Sign in & let me know what you’d like to see next. Thanks for working out with me!