Booty Challenge! Wraparound Ankle Touch
This move will challenge your entire body and fire up your glutes using just your body weight. You’ll also get a decent ab & inner thigh workout in the process.
Challenge: 3 sets of 12 per side or 3 x 1 minute per leg.
Do them consecutively or throw them into your workout interval style (in a 30 minute workout, you’d do a 2 sets (one per leg) every 8 minutes or so.
USE YOUR LEGS. It’s easy to want to simply reach down, but much harder to maintain your balance that way (plus you’ll be targeting the wrong muscles). Lower your body down using your standing leg FIRST, then reach towards the outside of your foot.
Balance tip: Find a spot on the floor 6 feet in front of your feet and focus on it as you do the move. Engage your core throughout the move for greater stability.
Beginners: Place your non-reaching hand on a chair or wall to help with balance. Reach as far as you can, even if you can’t touch your foot directly.
To Do It:
A. Stand with your legs together and bend your left knee 90 degrees so you’re balancing on your right leg.
B. As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Feel the contraction in your core as you twist. Press back up to the starting position and repeat.
3 sets of 12! Go!!
BONUS challenge: feeling like a booty-ful day? Try 100 reps per side, and spread it out over the course of the day. 10 here, 20 there etc. :)
Two Point Plank ‘A.K.A ‘Supergirl’
If you’ve mastered the plank, it’s time to step up your game! This is a much harder variation for you to work on. And I want you to try it today!
CHALLENGE: 60 seconds of ‘Supergirl’ per side.
How To Do It
*Break it up as you see fit: you can try for 6 x 10 seconds per side, 4 x 15 seconds, 2 x 30 seconds etc. It might take a few tries before you’re able to lift both your leg and arm and hold it. This is HARD stuff. Do your best, but no worries if you’re not there yet. The wobbles are part of the process. :)
A. Start in plank position, keeping your hips neutral and facing the floor. Weight should be in the palms of your hands, quads contracted, eyes focused and hips down. Core tight and braced like you’re about to be punched.
B. Start by reaching one arm forward, just to shoulder height, maintaining the plank. Once you find your balance, lift the opposite leg up, squeezing your glutes. Keep your back flat and core tight: don’t forget to breathe!
Try to hold the pose as long as you can. If you wobble, replace your hand to find your balance again, then lift it when you feel comfortable.
Beginners: Start with a three point plank: lifting just one arm or one leg. You can also try the two point plank, but instead of holding it, try alternating sides. Try not to sway too much in the hips.
Feeling bad ass? Add a pushup! Perform one pushup, then lift into Supergirl. Hold for 1-2 seconds and repeat on the other side. Aim for 10-12 reps.
How to calculate your maximum heart rate to know how hard you’re working during your cardio
PS: the “fat burning zone” (about 60% to 70% of your maximum heart rate) doesn’t mean you’re burning more fat. It just means the body burns a higher percentage of calories from fat when in this zone. However, at higher intensities (70-90% of your maximum heart rate), you burn a greater number of overall calories.
A couple weeks ago I was asked to do an interview with Muscle & Strength!!! I mention you girls (& guys) in it. I also talk about my supplements, nutrition, training, motivation, music and a bunch of other stuff!! Here is a little preview:
“What are your best tips for getting ripped and shredded abs?
Clean up your diet. No matter how many crazy, intense ab workouts you do, you will not be able to see all of your hard work if you have a layer of fat covering them! No amount of crunches will whittle away abdominal fat, PERIOD. Clean up your diet to “get abs”.”
“What are some of the most common mistakes made when someone is trying to build muscle and/or get ripped?
Not getting enough sleep and not eating properly. Honestly these are huge. Too many people spend hours at the gym and hundreds of dollars on supplements and they completely forget that sleep and proper nutrition are the most important part of the equation! Of course training is crucial to building muscle, but many people forget that muscle is built OUTSIDE the gym through proper diet and plenty of sleep.”
This is one of my favorite interval circuits, and I want you to do it with me today! It’ll target your core, shoulders, glutes and back while keeping your heartrate in the cardio zone. Move quickly, but don’t sacrifice form. The heavier the weight you choose, the slower your movements should be.
You’ll need 30 minutes, a mat, a timer and a set of medium dumbbells (beginners can opt for bodyweight only or use whatever’s on hand). See bottom of the original post to pick up the gear you’ll need to complete this workout.
Click here for modifications/instructions!
Take It Up A Notch!
- If you’ve done it before, try adding more resistance this time around! I’ll be using 15lb dumbbells.
- Don’t forget to add 30 seconds of cardio where you see the (*)! Feeling bad ass? Try 60 seconds instead.
- Do the bonus ab routine at the end!