Workouts Library

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!

Overview A hybrid HIIT and cardio workout with all-standing, joint friendly exercises that still pack a punch. Grab light dumbbells and get ready to sweat!