Workouts Library

This routine is a well-balanced workout targeting your entire body to build strength, increase endurance, and keep you entertained with no exercise repeats. Regardless of your energy level today, this total body strength and cardio routine meets you right where you are. ** Workout Highlights** • 31 minutes, 3/5 difficulty • Choose your weights based on your energy level today • 35 seconds on // 10 seconds off — no repeats! • Warm-up, Cool-down, and Water Breaks included • Modifications: • Increase the weight to increase the challenge • Decrease the weight to decrease the challenge • Scroll down for low-impact modifications This 31-minute workout has a warm-up, two water breaks, and a cool-down at the end. The body of the workout is about 18 minutes in length. There are three groups of exercises, each a mix of cardio and strength that targets your entire body. I used 5 pounds (2.3 kg) in this routine, and I only mention that as a reference for you and is not meant to be a guideline. There are three “jack” exercises: jumping jacks, thrust jacks, and squat jacks. If that is too much impact for you, remember your modification — alternate stepping one foot out to your side. All other exercises are low-impact. One of the best things about workouts like this is that they’re totally customizable! Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please note that if you cannot perform an exercise through a full range of motion with proper form or technique, then the weights you are holding are too heavy. The Workout I included the weights I used in this workout as a reference only. Warm-Up (5 minutes) 35 seconds each • Boxer Shuffle • Hamstring Scoops • Reverse Lunges • Lateral Lunges • Hamstring Stretch–Squat • Walk Downs • Plank Runners Lunge • Jumping Jacks Workout (18 minutes) 35 seconds on // 10 seconds off • Dynamic Chopping – L • Dynamic Chopping – R • Thrust Jacks • Curtsy Lunge Hammer Curl • Squat Cactus Arms • Trunk Rotation Step Outs • Russian Twists • Reclined Bicycle *Water Break* • Lean Back Overhead Press • Bridges Toes Up • Bridges Heels Up • Scissors Crunches • Side Plank Waist Wrap – R • Side Plank Waist Wrap – L • Squat Bicep Curls • Squat Jacks *Water Break* • Crescent Lunge with Forward Flexion • Plank Dumbell Move • Sumo Weight Pick-Ups • Reverse Lunge Overhead Press Knee Drive – R • Reverse Lunge Overhead Press Knee Drive – L • Deadlift Upright Row • Mountain Climbers • High Knees with Trunk Rotation Cool-Down (5 minutes) 35 seconds each • Hamstring – R • Hamstring – L • Piriformis – R • Piriformis – L • Runners Lunge – R • Runners Lunge – L • Mermaid – R • Mermaid – L I hope you enjoyed this routine! Thanks for working out with me. Happy Exercising!

Wow, does this short workout pack a punch! We will thoroughly work all major muscle groups of the upper body, isolating them one at a time to increase the time under tension and performance. The result? Great output in a short amount of time as well as increased strength and definition! Each muscle group will be worked from 2 different angles, 75 seconds at a time. These 75-second intervals are broken down into tri sets, 3 x 25-second intervals back-to-back. The first movement will be bilateral, the second will be unilateral (alternating), and the third will be a partial repetition that utilizes about half the range of motion. Bilateral is a familiar movement pattern that gets us started strong, unilateral (alternating) takes off half the load and incorporates more stability, and partial reps round us out with targeted tension. Due to the great dynamic, the exercises we do are fairly foundational and straightforward so you’re already familiar with the movement pattern. Workout Details • Warm up and cool down included • Part 1 works the back, chest, and shoulders: 6 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group • Part 2 works the biceps and triceps: 4 exercises, 25 seconds active back-to-back / 20 seconds rest + 25 second isometric burnout for each muscle group • Water break between parts and before cooling down • Equipment: Light, medium and heavy weights (I am using 6-21 lbs) and a mat • The default modification is to lift lighter weights — I will share additional tips along the way! Our workout is designed so we work our larger muscle groups first and end with the smaller muscle groups that have slowly been warming up along the way. For each exercise, the interval comes out to be 1 minute and 15 seconds long, with the 3 x 25-second variations built-in. Take this longer interval time into account when choosing your weights; I advise you to go a little lighter than you typically would. It can also help to go into it with the goal of using the same weight for the whole exercise, not having to stop and switch out weights midway through the variations. For partial reps, I had the intention of bringing us to the highest tension part of the range of motion for each exercise, but it will more than likely be the case where it’s the other way around due to the heaviness of weights used in the first 2 sets. This workout is intended to be short and efficient! If you need to slip in some extra warming up or cooling down for yourself, please do so. The difficulty for this workout is selected as a 4 due to the challenge of the back-to-back intervals. They will definitely push you outside of your comfort zone with the right weight selection! You’re sure to test your mental toughness, muscular strength & endurance, and overall performance in our time together here today! Let’s go make the most of it. xxErica Warm-Up: 6 exercises, 40 seconds each (4 minutes) Crossbody Arm Swing + Lateral Raise Hinged Lateral Raises Hinged Hammer Curl + Tricep Ext Alt Floor Chest Stretch Push Ups Bicep Push Ups Workout: 10 exercises, 25 seconds active x3 / 20-second rest (bilateral, unilateral, and partial rep) + 25-second isometric burnouts (about 18 minutes) Wide Row (Both, Alt, Partial) (2 x 15 lbs) Reverse Fly (Both, Alt, Partial) (2 x 6 lbs) Chest Press (Both, Alt, Partial) (2 x 21 lbs) Chest Fly (Both, Alt, Partial) ( 2 x 15 lbs) Shoulder Press (Both, Alt, Partial) (2 x 15 lbs) Lateral Raise (Both, Alt, Partial) (2 x 9 lbs) -Superman Hold -Push Up Hold -Downward Dog Push Up Hold **Water Break** Wide Bicep Curl (Both, Alt, Partial) (2 x 15 lbs) Hammer Curl (Both, Alt, Partial) (2 x 12 lbs) Overhead Tricep Extension (Both, Alt, Partial) (2 x 9 lbs) Tricep Kickback (Both, Alt, Partial) (2 x 6 lbs) -Bicep Push Up Hold -Tricep Dip Hold **Water Break** Cool Down: 6 exercises, 40 seconds each (4 minutes) Dynamic Child’s Pose Child’s Pose Side Stretches Child Pose Arm Crossed (One Side) Child Pose Arm Crossed (Other Side) Child’s Pose Tricep Stretch Cat Cow Pounds to Kilograms lbs = kg 3 = 1.3 5 = 2.2 6 = 2.7 9 = 4.1 10 = 4.5 12 = 5.4 15 = 6.8 18 = 8.1 21 = 9.5 24 = 10.8

Hey FB Family! Ready to tackle another fantastic upper-body workout that will leave you feeling strong and accomplished? It’s time to dive into this effective push-pull style routine targeting your chest, shoulders, back, and arms for a well-rounded upper body blast. Before we jump into the exercises, let’s take a moment to chat about why this workout is so beneficial and go over a few simple tips to keep in mind. This no-repeat, push-pull workout focuses on finding a balance between opposing muscle groups. We’ll work on those pushing movements like the chest, shoulders, and triceps and then switch it up with pulling exercises that engage your back and biceps. This balanced approach helps improve muscular strength and endurance while preventing muscle imbalance. You can maximize your valuable workout time by targeting multiple muscle groups in one session. Now, let’s get into the specifics of the workout itself. We’ll kick things off with a solid warm-up, consisting of two rounds of 30 seconds each for exercises like overhead arm circles, shoulder dislocates, inchworms, air rows, scapula push-ups, and alternating T-spine stretches. This warm-up is designed to wake up your muscles, increase blood flow, and improve your flexibility, setting you up for success in the upcoming exercises. Next up – the push-pull circuit. Get ready to challenge yourself with exercises that make your upper body work hard. We’ll start with moves like single-arm Arnold presses, which target your shoulders and arms, and then move on to 3-point rows to engage your back. Push-ups will test your chest and triceps while bent-over rows will target your back muscles. Front raises will give your shoulders a burn, and dumbbell landmine rows will work your entire back. Close-grip dumbbell presses will focus on your triceps. We will continue the push-pull exercises with exercises such as up and over-shoulder presses, yates rows, alternating hammer curls, tricep extensions, negative floor presses, pullovers, dumbbell renegade rows (with modifications if needed), dumbbell lateral raises, reverse flyes, dumbbell curls, dumbbell shrugs, and dumbbell skull crushers. Each exercise is carefully chosen to challenge specific muscle groups, ensuring a well-rounded and effective upper-body workout. Here’s a key reminder: maintain proper form throughout the workout. Keep a close eye on your posture, engage your core, and execute each movement with control. By prioritizing good form, you reduce the risk of injury and effectively target the intended muscles. Finally, after completing the circuit, it’s time to cool down. Please take a moment to stretch it out with exercises like cross-body shoulder stretches, biceps, and forearm stretches. This cooldown will allow our heart rate to return to normal gradually and helps to improve flexibility while reducing post-workout muscle soreness. This push-pull upper body workout is a fantastic way to strengthen and tone your chest, shoulders, back, and arms. Remember to listen to your body, start with appropriate weights and progress at your own pace. So team, let’s get ready to take on another workout together and sweat it out! -Brian Workout Structure  32 Minutes Equipment: Dumbbells (Light, Medium, Heavy) Mat (Optional) Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes) Overhead Arm Circles Shoulder Dislocates Inchworms Air Rows Scapula Push Ups Alternating T-Spine Stretches No-Repeat Push-Pull Circuit: 1 Round, 40 Seconds On / 20 Seconds Off (21 Minutes, 40 Seconds) Single-Arm Arnold Press (Left) Single-Arm Arnold Press (Right) 3-Point Rows (Right) 3-Point Rows (Left) Push-Ups Bent-Over Rows Alternating Front Raises Alternating Upright Rows Dumbbell Landmine Rows Close-Grip Dumbbell Presses Up and Over-Shoulder Presses Yates Rows Hammer Curls Tricep Extensions Negative Floor Presses Pullovers Dumbbell Renegade Rows (with modifications if needed) Dumbbell Lateral Raises Reverse Flys Dumbbell Hammer Curls Dumbbell Shrugs Dumbbell Skull Crushers Cool Down: 1 Round, 30 Seconds Each (3 Minutes) Cross-Body Shoulder Stretches (Left/Right) Bicep Stretch Forearm Stretches Tricep Stretches (Left / Right)

If you are a true beginner (you have never exercised intentionally, never played any type of sport, or your body is a different size or shape since the last time you have intentionally exercised), then it’s a really good idea to start by getting to know your body and how it moves right now. This beginner workout is designed specifically for that purpose. With easy ways to increase or decrease the difficulty to meet you where you are today, this workout can grow with you for quite some time. We intentionally focus on low-impact exercises, with movements that explore your body’s current restrictions. Whether your limitations are related to strength (your muscles/strength won’t support a full range of motion), flexibility (your muscles, ligaments, or tendons are limiting your movement), balance (you start to lose balance easily), joint mobility (you have a joint limitation from limited strength, strength imbalance, your own body size gets in the way more than it used to), or chronic pain (like arthritis, fibromyalgia, pudendal neuralgia, etc.), this workout should be gentle enough for you to start getting to know what you are capable of doing currently. It is always a good idea to get your doctor’s approval before starting any kind of new physical activity so, if you are severely deconditioned, have a chronic injury, or other health-related concerns we recommend sharing this workout with your doctor to make sure it is a good place for you to start. Once you are ready to start in and give this workout a try, here is what you can expect. We will start off with a gentle 5-minute warm-up, followed by around 20 minutes of focused movement, then we end with a 5-minute stretch cooldown. Each of these movements can be easily modified to make them easier or more challenging, so feel free to adjust each movement to suit your needs for that particular exercise. As you do this, remind yourself that every movement will be an independent challenge, and where one exercise you may want to make easier to meet you where you are, the next you may want to make harder. Listen to your body and don’t overdo it. After all, the best way to keep fitness in your life forever is to make it fun and at the very least don’t make it a punishment. Give this workout a shot and let us know what you thought about it in the comment section below. Enjoy. Workout Structure: – 5 Groups of 2 Exercises Each – Done in an AB AB Pattern – Two Sets Each – Intervals of 45 Sec On and 15 Sec Off Equipment: – None Warm Up / Cooldown: – Both Included Warm up: 5 Min (30 Second Each) – Side Step + Overhead Reach – Toe Touch Scoop – Arm Circles (Large) – Marching Heel Tap – Torso Circles – Calf Raise – Torso Twist + Knee – Slow Butt Kicker + Overhead Push Pull – Walking Toe Tap Clock – Slow Jumping Jack Workout: 20 Minutes (45 On, 15 Off, AB AB) – High Knee March + Curl – Deadlift + Fly – Rocker Step + Knee + Leg Curl (L) – Rocker Step + Knee + Leg Curl (R) — Water Break — – Bent Over Torso Rotation – Squat + Reach Across – High Knee Hold + Overhead Press – Lunge + Lateral Raise – Narrow Stance Side Bend + Overhead Reach – Narrow Stance Forward Bend to Back Bend — Water Break — Free Form Cooldown: 5 Min (30 Second Each) – Arm Cross Stretch (L) – Arm Cross Stretch (R) – Flat Back Toe Touch – Toe Touch – Standing Hip Flexor Stretch (L) – Standing Hip Flexor Stretch (R) – Inside Thigh Stretch (L) – Inside Thigh Stretch (R) – Seated Toe Touch (Flat Back) – Seated Toe Touch (Rounded Back) – Deep Glute Stretch (L) – Deep Glute Stretch (R)

Using our specialty 5x5x5 structure, we present you with the 5x5x5 Pulse Workout for leaner legs and a firmer booty. Just in case you haven’t seen it before on one of our other workouts, here’s how this structure works: -5 Full range repetitions -5 Pulses at the hardest range of the motion -5 Times through All of these exercises are ones that facilitate toning without building a significant amount of muscle mass, leaning & shaping the lower body (do note that building lean muscle mass makes it easier to stay lean, due to the fact that muscle tissue requires more calories to maintain). They are low resistance, low weight bearing exercises. You won’t need a single piece of equipment for this bodyweight workout; however, you can bump up the toning component of these exercises by wearing ankle weights. Workout Structure: 7 Minute Cardio Warm Up 13 Minute Leg Slimming Workout Exercises in this routine: Warm Up: 1 Minute Each -Pendulum Swings -Boxer Squats -Toe Touch Kicks (30 seconds each side) -Slow Butt Kickers + Arm Swings -Boxer Shuffle -Butt Kickers -Up & Out Jacks By the time you are done with this cardio warm up, your body will be ready for the workout and you will have burned an extra 50-80 calories. 5x5x5 Exercises Side Lifts – These are an awesome outer thigh exercise. By the 4-5 round of Pulse reps, you are likely going to be feeling a decent amount of burn in those muscles. Repeat on each side. Flutter Kicks – Your pulse motion is going to take place in the middle of the range of motion for this one; just use a mini version of the regular full range of motion to do smaller kicks. This one is great for thigh toning and as an added benefit, your abdominals have to kick in, too. Inside Leg Lifts – Inner thigh toning at its best, this exercise works especially well with the pulses added in. Don’t be surprised if this feels like a very small range of motion; it’s still working. Repeat on each side. Rear Leg Raises – From all fours, lift one leg up in a smooth and controlled motion, and then lower it back down to the ground. The pulses happen at the top of the lifting motion. This is a great butt lifting exercise. Learn to love the burn! Repeat on each side. Back Bows – Lying on your stomach, squeeze up both upper and lower body simultaneously. You should feel this in your hamstrings and glutes, as well as your lower back. The pulses occur at the top of the squeezing motion. It’s very important for all of Fitness Health Track’s Pulse Workouts that you use a slow and controlled motion for the “pulses”. You don’t want to be jerking or using momentum to complete the movement – it’s all about maintaining control over your own body in order to use smooth & slow motions. Using momentum just lets your body & muscles “cheat”, which defeats the purpose of the workout. How many calories does this routine burn? Aside from doing a stellar job of toning you up, this workout also helps burn off extra calories. We estimate that this workout burns between 5-9 calories a minute, depending on your weight, lean muscle mass, and many other variables that are going to be specific to each individual. That means that in the 20 minutes of this routine, you could burn between 100-180 calories – possibly more if you weigh more than 180 & less if you weigh under 120. Do you like our 5x5x5 workout structure? What is your favorite FB routine that uses this strategy?

Another round of unique and effective torture in the form of a 5x5x5 Pulse Workout, this time for the upper body. Fitness Health Track’s 5x5x5 Pulse structure works like this: 5 Repetitions 5 Pulses at the hardest range of the movement 5 Times through Can you tell that we truly enjoy thinking of new & fun ways to give our beloved viewers sore muscles? Depending on your upper body strength, this workout can feel fairly challenging. You are always welcome to step it up a notch by lifting a weight that pushes your own limits, or to take it down a level of difficulty by taking quick rests when you need to or even doing some of the exercises without any extra resistance. These exercises target the pectorals, triceps, biceps, latissimus dorsi (lats), deltoids, rhomboids (upper back) and core. Even with just 5 exercises, this is a very thorough and comprehensive routine for the upper body. Workout Structure 7 Minute Cardio Warm Up – Get your blood pumping and your muscles warmed with this short cardio intro, then jump straight into the upper body toning routine. All you need for this routine is a pair of dumbbells. Exercises in this routine: Push Ups – If a modified version from the knees is too easy for you, by all means do the 5x5x5 reps from a full push up position. You could even start from a full version and then move to the easier modification if and when your muscles start to give out. The pulse reps take place at the bottom of the motion, when you are hovering just above the ground. Pullovers – The pulsing occurs when your hands are straight out above your head, just above the ground. Tricep Extensions – The small pulsing motion happens at the point where your arms are fully extended over your head. Bicep Curls – The midpoint of a curl, when your forearms are roughly parallel to the ground, will be the midpoint of your pulsing movement. Overhead Presses – In between the full extension and the end of the rep when your elbows are tucked in back at your sides, this is when you will do the 5 pulses. Afraid to lift weights because you don’t want to bulk up? Don’t be. Women have a very hard time “bulking up”, and it takes a ton of discipline, some seriously heavy lifting, and more often than not supplementation to make it happen. If you do this routine with a weight that makes it difficult to complete the entire 5x5x5 structure, the only thing that is going to happen is that you are going to build some lean muscle that is going to help keep you at a healthy bodyweight – remember, muscle burns more calories than fat does. You are not going to get arms like a bodybuilder and you’re not going to develop arms that are bursting from your t-shirt sleeves. How many calories do I burn doing this? We estimate that a person can burn 156 – 220 calories doing this workout video. Remember that these are just estimations and exact figures will be specific to your body and your fitness level. The real benefit of a workout like this one lies in the lean muscle that you are building. More than the calories burned while you are actually doing this workout, you will expend energy at a higher rate even while you are resting if you increase your muscle content. If you are feeling energetic or your upper body is not too worn out when the video is over, you can always repeat a second round of the 5x5x5 exercises. Do this routine 2-3 times a week, giving sore muscles a chance to heal in between workouts. Remember to mix it up – even if you love one workout in particular, you can keep your exercise sessions more effective by frequently challenging your muscles with new variations of exercises and different training styles.

We operate under the concept that if you are taking the time out of your busy schedule to do one of our workout videos, we are going to do our best to make sure that it is maximally effective and that you get rewarded for every second’s worth of effort that you put into your sweat session. Why do just a regular squat when you could add in a ventral raise for the upper body, or a simple, traditional lunge when you could add in a torso twist to further challenge your core? Looking at the combination of exercises below, you can probably tell that this routine is not only great for building functional strength & balance, it’s also great for burning calories. This workout for fat loss and increased strength is a great program and a relatively quick and efficient way to get stronger and leaner. You are going to need a set of dumbbells for this routine. If you don’t have any dumbbells, you could also use a medicine ball, kettlebells, resistance bands, water bottles, or a set of small to medium kittens (though dumbbells are probably the best option for this combination of exercises). Here’s what this routine looks like: – 8 Exercises – 3 Rounds – 33 Minutes total Printable Workout Routine: 14 Push Ups 14 Dead Lifts + Reverse Flys 10 Single Arm Pullovers + Opposite Leg Raises (repeat on each side) 14 Squats + Ventral Raises 14 Alternating Lunges +Row Kickbacks 14 Squat Crosses + Presses 14 Alternating Lunges + Torso Rotations 14 Crunches with Cross Punches Common Questions How many calories does this workout burn? Because of all of the muscle groups engaged simultaneously, this one is a calorie torcher! We estimate that in the 33 minutes of this video, the vast majority of the population will expend 8-12 calories a minute. That’s roughly 264-396 total. Here’s the thing; you can easily step up the burn even more by grabbing weights that are heavy & challenging for you to lift. Just make sure that you don’t ever sacrifice form for a heavier weight. How often should I do this routine? It depends on the weight that you lift, what your goals are, and how sore you are after each workout. Here’s a quick reference guide: Lifting heavy & want quick results & gains? Do this 2-3 times weekly Lifting lighter, or for toning and/or weight loss goals? 3-4x/week will do the trick. With that said, make sure that you don’t do the same workout video over & over again. Mix up combinations of Fitness Health Track videos for the best results. We recommend that you do the workout routine along with this video, at least the first time through, just to be sure that you are familiar with all of the moves and that you have been exposed to the tips and pointers for proper form.

Even a quick 10-minute workout can make a big difference when it comes to reaching fitness goals. It makes a particularly significant difference when the routine is like this one; a blend of vigorous toning moves that crank up the heart rate so that you are engaging muscles and burning an elevated number of calories at the same time. Research has shown that several short incremental workouts a day are just as effective as one longer bout of exercise. If you have a really busy schedule our ten minute routines are an ideal way to tone up and potentially drop weight. To get the most benefit and see changes the fastest, we recommend that you do three of our short videos like this one, at three separate times of the day. This way you only have to create a few different intervals of one sixth of an hour, three times a day. You will give your metabolism a boost both by increasing your lean muscle content and giving yourself several metabolic-stoking jumpstarts through the day. There are 10 different exercises in this cardio workout video; you will do each for 45 seconds with ten seconds rest in between. You will need an open wall & a medicine ball to do a couple of the exercises – however, if you don’t have these things, you can still do the entire routine with just slight modifications. Exercises in this routine: Lateral Jumps – Really push off back and forth, trying to get the most distance from side to side, and this will tone the legs and get your heart pumping. Deep Squats + Optional Ball Toss – If you don’t have an open wall or a medicine ball (or volleyball, basketball, etc), you can just do a deep squat with an overhead press. If you are doing the exercise as shown, try to make the motions quick – catch the ball as you are going into the squat and push it off above your head as you are coming up out of it. Plank Tuck & Kicks – In a plank position, bring a thigh up and under your body, towards the opposite elbow. Then take that same leg and extend it up and behind your body for a rear leg lift before repeating the motion on the opposite leg. Side Steps + Center Squats – Do two side pushes (one on each side, while hopping laterally) before jumping with both feet in the center and dropping down into a squat. Up and Out Jacks – These are kind of a fun calorie burning exercise that has just a slightly modified motion from a regular Jumping Jack; bringing the arms out in front of the body on every other jump. Jumping Oblique Twists – Target your obliques and general core while burnings calories with this simple move. Make sure that you focus on landing with toes pointing as far to the left or right as you can on each hop in order to get the most toning for your midsection. Squat Jacks – These hurt! But they hurt because they work. Aside from toning the glutes, they are also great for cranking up the caloric burn of a cardio workout and also work to tone inner and outer thighs. Side Shuffle Hops – If your legs weren’t tired before this point in the routine, this will help finish them off. This one is an inner and outer thigh exercise that also targets the glutes (if you stay low) and the calves (when you jump upward at each side of the side shuffling). Plyometric Push Ups – These are a bit more intense than a regular push up because of the powerful push-off motion. You can make these harder by doing the pushups on the floor, with the explosive motion. High Knees – Focus on getting those knees up high and those 45 active seconds will feel like they are dragging on forever! If you want to make this easier, you can always slow down the movement a bit by only raising one foot up off of the floor at a time and eliminating the bouncing motion.

I don’t care how busy you are – everyone has ten spare minutes in his or her day for routines like the one above. If you honestly believe that you don’t have time for ten minutes of exercising each day, then you need to reprioritize and hollow out that sixth of an hour from your schedule, just for yourself and your health. You’ll be a better person for it. This particular 10 minute home workout video is ideal for sandwiching between 2 short bouts of cardio; one to get the muscles nice and warm and ready to work, and another to cool down just before you stretch. Because of the dynamic movements and the large muscle groups used, this short routine even burns a fair amount of calories. We estimate that this routine will burn roughly 90 – 135 calories (specific figures depending on gender, bodyweight, muscle mass, how much effort is put into each exercise, etc)   How this routine is structured: There are nine different exercises (counting the instances where you must repeat a movement on both sides of the body) that target the glutes, thighs, and calves. The core is also challenged, particularly during exercises that place demand on your balance skills. You will do each exercise for roughly 45 seconds. There is a demonstration of each of the exercises just before the 45 second active interval begins; this 10 second period will also serve as your resting phase before you jump back into the next exercise. If any of the moves is too hard for you to do with proper form for a full 45 seconds, you can always take a very quick break. Exercises in this routine: Side Lunges + Reach – You will feel this one in your quadriceps and glutes. If you focus on reaching to the opposite foot on each side lunge, you will also engage your obliques. Swinging Bridge – Really concentrate on a nice full range of motion on this movement and make sure that you get a good upward squeeze of the glutes on each side of the “bridge”. Squats + Alternating Lifts – If you have coordination or balance issues that need working on, it’s going to be evident when you start doing this exercise. If you need to, you can hold onto a wall or chair to help steady yourself, but only do so lightly so that you can see improvements in both categories. Pulse Lunges – These hurt! Make sure that your pulsing is slow and controlled and that you are not bouncing without any attempt to exert control over your own body. Try to keep your bodyweight so that it is dropping right between your feet, rather than forward over your toes or too far backward. Shoulder Bridge – Pilates exercises like this one make for toned legs that have that always sought after “long and lean” look. You may find that your hamstrings limit your range of motion for this one; stretch if you need to and know that with practice your flexibility will increase. Side Plank Leg Lifts – Good for the entire core, and the outer thighs, this one is a multi-tasker that works great for toning you up quickly. What other routines should I use with this one? This 10 Minute Butt and Thigh Workout is great for squeezing in with short bouts of cardio, but you could also significantly increase your caloric burn and the toning benefit of this video by doing 2-3 rounds through the entire thing (if you’ve got the time and the endurance). How often should you do this butt and thigh workout? Every other day is fine – you can do it more often if you are only doing one round and your muscles are not sore from the last time you’ve done it.

If you often feel tension in your neck or lower back while doing traditional core workouts, these standing ab exercises could be a great option for you. You guys liked our short Standing Ab Workout so much that we decided to treat you to another one – this one much longer than the first. In the 34 minutes of this routine, we first get your heart rate up to get your muscles warmed and your calorie burn up. Next, you are going to twist, rotate, and reach your way to a slimmer waist – all without ever sitting down on a mat for a traditional crunch. What’s in this video: 3 Minute Cardio Warm Up 7 Standing Ab Exercises 3 Rounds Total Exercises in this routine: 15 Standing Oblique Crunches – Balance on one leg while you bring one knee up to that same elbow. Make sure that you focus on squeezing through that side. Repeat on both sides of the body. 15 Bent Over Torso Rotations – Bend over at the waist, and extend your hands out in front of you. Keeping your back flat and torso as parallel to the ground as possible, rotate slowly back and forth from side to side. Make this harder by holding onto a weighted object. 15 Standing Toe Touch Crunches – Balance on one leg while you bring the other up and out in front of your body in a slow controlled lifting motion. Once your leg is at the top of it’s range of motion, crunch forward and reach for those toes. Alternate back and forth between which leg you are lifting. 15 Diagonal Crunches – Lean forward while you rotate your shoulders, reaching that elbow to the opposite foot. Come back up the same way you stretched down, and repeat on the opposite side. 20 X Pivots – Place your hands behind your head and lean forward and across the left side of your body, down towards the left foot, then make a straight line to the right side of your body, where you pull yourself upward in the same manner that you went down on the opposite side. Once you are back in the starting position, repeat the motion, this time starting by leaning down and across to the right side of your body & pulling back up on the left side. 15 Bent Over Back Extensions – Bend over and get your back and torso as close to parallel to the ground as you can. Once you are in this position, round your upper back forward, and then extend it back upwards. This exercise looks deceptively easy, but you will definitely feel this in your lower back. 10 Corkscrew Squats – Bring your hands up to one side of your body and then rotate downwards to the opposite side as far as you can, then come back up to the starting position. Do 10 reps in each direction. How often should I do this routine? Do this routine 3-4 times a week to keep your body trim and your abs toned, all without a single traditional crunch. This particular video would go really well with a short, intense cardio workout – one of our HIIT videos would be a great choice. Calorie Burn Estimations We estimate that this upright ab workout burns between 6-8 calories per minute, or roughly 204 – 272 total. These estimation ranges are based on a women weighing 130 lbs and a man weighing 180 lbs. If you weight more or less than that, your expenditure may be over or under the figures we have listed.

All of the moves in this routine are very dynamic and work the thigh and glute muscles in ranges of motion that are not commonly found in natural, everyday activities. The result is that your muscles get worked from multiple angles, all of which provide significant reshaping and toning benefits. I was sore for three days after filming this workout of glute, inner, and outer thigh exercises! If you do this routine 2-4 times per week, you will start to notice a difference in the shape of your lower body in as little as two weeks. Exercises in this workout Frog Leg Lifts – 14 Reps – Lie on your stomach and bend your knees, placing the soles of your feet together so that your legs bow out like frog legs. While pressing your soles together and maintaining that frog-legged pose, lift your legs upward. You will feel this predominately in your glutes, hamstrings, and lower back. Squat + Side Leg Raises – 20 Reps – Drop into a deep squat and go up onto one leg as you come back up into a standing position. While balancing on that leg, lift the other leg out to the side. This is one of my favorite exercises because it is so effective for the glutes, outer thighs, core and obliques. Butterfly Bridges – 20 Reps – Lie on your back, bend your knees, and bring your feet inward and upward to press the soles of your feet together. While maintaining this position, press your hips upward as you would for a regular bridge. This is an excellent inner and outer thigh exercise and it also hits the glute muscles in a unique way. “U” Leg Lifts – 10 Reps on each Side – Lie on your side with your feet stacked. Lift the top leg straight up for a side leg lift, still in line with that bottom leg. Bring it back down (without letting it rest on the bottom leg) and immediately bring that top leg forward so that it’s in front of your body; once there, lift it again. Lower it back down towards the ground before bringing it back it over the bottom leg in the starting position. You are essentially drawing a giant, boxy “U” shape with the top leg. You will definitely feel this in your outer thighs. Slider Squats – 10 Reps – Drop into a squat and slowly transfer your weight from evenly distributed to one leg or the other until the opposite leg is straightened – all while never leaving a squat position. The squat targets the glutes, while the sliding motion engages and tones the inner and outer thigh. Single Leg Pendulums – 10 Reps on each Side – Balance on one leg while doing leg lifts on both the outside and inside of the body. The outer leg lift targets the outside thigh, while the leg lift in front of the body tones inner thighs. Use slow and controlled “swings” for this one – you don’t want to use too much momentum or else your muscles get off easy. Your core also has to work to complete this movement; it’s largely what keeps you from falling over (hopefully). If you are lacking in the balance department, you can always hold onto a chair or stand by a wall for a little extra support. Sumo Squats + Pick Ups – 10 Reps on each Side – Go into a deep squat and set a weighted object next to the toes of one foot. Come back up from the squat, and go back down to pick the object or weight back up. During the next Sumo Squat, repeat the set-down, pick-up movement next to the toes of the opposite foot. You can do this oblique, glute, and outer thigh exercise without any equipment, but you can also make it a lot harder by bumping up the amount of weight you are maneuvering around. Seated Leg Lift & Sweeps – 7 Reps on each Side – Sit on a mat with your feet extended straight out in front of your body. Without letting your torso or hips twist, lift one leg up off of the ground and slowly swing it to the outside of your hip. Immediately bring it back to the front of your body and lower it to the starting position before repeating the movement on the other leg. This one is a lot harder than it looks and is a good challenge for the quadriceps, outer and inner thighs. How many calories does this Fitness Health Track workout burn? If you do all three rounds of this 38 minute routine, you could burn between 280 – 420 calories. This is a large window of variance but is reflective of the highly complicated set of variables that play into calorie expenditure (height, weight, gender, fitness level, body fat percentage, etc). For example, for a woman weighing 130 lbs, this workout will burn around 8 calories a minute, or around 305 calories. More important than calorie burn, you will be waking up hibernating muscles and toning up your lower body.

This is a very fast paced Jump Rope Pyramid Workout routine is great for getting your heart rate up and burning off some calories in a hurry. What’s unique about pyramid workouts is the structure of the intervals. Here’s how this one in particular plays out, in terms of repetitions. Rep Structure: 5-10-15-10-5 We have four different exercises that we go through using this structure of reps. In between each group of reps, we stoke up your fat burning furnace by adding in a 1-minute interval of jumping rope. Exercises in this workout: • Squats • Push Ups • Bridges • Toe Touch Crunches Styles of Jumping Rope used: • Jogging – Just like it sounds, time your steps to miss the rope. • 2 Foot Hop – Keep both of your feet together as you hop over the rotation of the rope, swinging it as quickly as you can coordinate. • Boxer Shuffle – Jump back and forth on both feet from side to side slightly, and in between each hop tap the toe of one foot on the ground in front of you. • Skip Extensions – In a skipping motion, kick one foot out in front of your body while hopping over the rope with the other (alternating). • Backwards Double Hop – The same as a 2 Foot Hop, only this time you are going to be swinging the rope backwards. This jump roping workout is a great option for days when your schedule is tight and you feel pressed for time. Because it is only 14 minutes long, it would go great paired with another one of our 10 minute workout videos – find another 1 or 2 of our shorter routines that you like & by the end of the day you will have squeezed in half an hour of exercise despite having a hectic schedule. How many calories does this jump rope workout burn? We estimate that this routine burns between 8 and 14 calories a minute. That’s 112-196 calories total in under 15 minutes. If you are male and heavier than roughly 180 lbs, you may burn more while doing this video, while if you are female and under 130 lbs, you may burn fewer. What muscles are targeted in this routine? Jump roping is truly a total body workout; there are very few muscles that are not engaged while you are doing it. The squats are an excellent thigh and glutes exercise, push ups target the chest, triceps, and core (among other supporting muscles), the bridges target the hamstrings and glutes, and the toe touch crunches target the core. What if I am not good at jump roping? There are several different styles of jumping rope in this videos that may take a little time to become familiar with – especially if you haven’t touched one of these “toys” since grade school. You don’t have to do the kinds of jumping rope that are shown in the video, but it’s not a bad idea to try, even if you do have the coordination of a baby giraffe. Over time this kind of workout can help to build your agility and dexterity. Jump ropes are an awesome piece of home cardio equipment that everyone should own. You can get them for as little as $5-12, they are super easy to store, and they allow you to get in a good workout in under 10 minutes.