You are crossing your legs for inner thigh engagement, and your arms for chest engagement. Immediately reverse that motion by jumping your feet together, landing with your legs crossed, as well as your arms crossed straight out in front of your body.ĥ. In one motion, jump your feet out to the side as you extend your arms at your sides, at shoulder height.Ĥ. Bring your arms straight out in front at shoulder height.ģ. Muscle Focus: calves, glutes, inner thighs, chest, back, and shouldersġ. Repeat this movement for 1 minute, keeping your chest lifted and pelvic/hips tucked under your shoulders. Then drop your heels and return to starting position.ĥ. Keep your heels raised as you extend your arms out to your sides, engaging your shoulders and squeezing your back.Ĥ. Maintain an isometric hold in this wide second position plié squat, while you simultaneously lift your heels off the ground, and raise your arms straight out in front of your body at shoulder height.ģ. Make sure your heels are out, your toes are pointed out, and your arms are straight down in front of your body.Ģ. Start at the bottom with a wide second position plié squat. Muscle Focus: calves, glutes, quads, inner thighs, shoulders and backġ. Move Five: second position + t-raise + heel lifts Return to the starting position and repeat this movement for 1 minute. Alternate crossing the right foot in front of the left foot and vice versa.ħ. You are crossing the legs for inner thigh engagement. Land at the top of your squat with legs crossed.Ħ. Explode up, leaving the ground and squeezing your glutes and hamstrings while drawing your inner thighs together. Start at the bottom of a standard squat, feet shoulder width distance apart and chest lifted.ĥ. Muscle Focus: glutes, hamstrings, and inner thighsġ. Alternate punching with your right and left arm for 1 minute while maintaining a flat back and tight core. Twisting through your core, and engaging your obliques with each punch.Ĥ. Maintain an isometric hold in this wide second position plié squat while punching your right and left arm across your body.ģ. Start at the bottom in a wide second position plié squat with heels turned in, toes pointed out.Ģ. Muscle Focus: glutes, quads, inner thighs, core, obliques, and armsġ. Repeat this jack, jack, power jack movement for 1 minute. As you jump your feet out to the side, raise your arms above your head.Ħ. For the power jack, you will explosively jump up, leaving the ground. You’ll perform 2 reps of the standard jumping jack and then add in a power jack.ĥ. Immediately reverse that motion by jumping back to the starting position.Ĥ. In one motion, jump your feet out to the side and raise your arms above your head.ģ. Stand with your feet together and your hands down by your side.Ģ. Muscle Focus: calves, glutes, deltoids, latsġ. Repeat this movement for 1 minute, keeping your chest lifted and core engaged. Alternate pulling your right and left leg toward your midline as you stand up into first position.ĥ. From this first standing position, return to the starting position in a wide second position, and then plié squat with arms extended at your sides.Ĥ. Focusing on squeezing the glutes while drawing the inner thighs together, engage the shoulders as you bring the arms overhead.ģ. As you stand up, pull one leg toward your midline as you bring your arms overhead. Start at the bottom of a wide second position plié squat with heels turned in, toes pointed out, and arms extended at your sides.Ģ. Muscle Focus: glutes, quads, inner thighs, and shouldersġ. Move One: second + first position squats + arms Once you complete all 8 exercises, take a 1 minute break and repeat the entire circuit x 3 sets. Perform each exercise for 1 minute, trying not to rest between exercises. Each exercise requires total body engagement with an emphasis on maintaining a tight core. So whether you want to squeeze in a workout during your lunch break or tone up for a fast-approaching event, this 8-exercise circuit workout has you covered.īelow are 8 exercises that require just your body weight. Meld these two training methods together and you have the perfect workout for the modern day woman. The super-efficient HIIT exercises get your heart pumping while the barre-inspired strength exercises are incredibly effective for transforming the so-called ‘problem areas’ for women. Enter this barre + HIIT fusion workout that’s sure to strengthen and tone while increasing your metabolism and endurance, in 30 minutes or less. I get it, life is crazy busy and although you live in leggings, making time to actually sweat in them can be difficult.
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