Fitness Friday: Lower Body Blast

Happy Friday! So many people LOVED my previous post, The Best 10 Workouts You Can Do at Home … especially the Kill Those Calves workout. That workout alone received more than 1400 repins on Pinterest!

If its lower body you want, then that’s what you’ll get!! 🙂

I’m working on more lower body toning myself, and I have reviewed TONS of lower body workout pins on Pinterest, YouTube videos, as well as my print magazine archives.

Today I’m going to share one of the BEST lower body workouts that I found.

This was a segment from one of Jillian Michael’s videos that I discovered on YouTube. I’m having you repeat each move three times to get that lower body burn that will equal GREAT RESULTS.

I’m calling this workout the Lower Body Blast. I did this 2 days ago, and I can still feel the burn (in a good way!)

Lower Body Blast workout

Tack on this 20-minute session after 30 minutes of cardio or do on its own to create shapely glutes & thighs. To watch each of these moves performed, check out Jillian’s demo here.

WORK HARDER THAN YOU THINK YOU DID YESTERDAY!

 

 

 

Fitness Friday: Fearless Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be toning and strengthening our core. Today, I’m sharing the 15-minute Fearless Workout from Sofia Boutella courtesy of Nike Training Club. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

Grab a mat, and let’s get started!

The first move in the Fearless Workout is the Crunch Circuit.

1)  Lie on your back with hands behind your head and legs slightly apart in a V-shape.
2)  Squeeze your abs in tight to lift your upper body and shoulder blades off the ground.
3)  Return to starting position.
4)  Crunch forward again and extend one arm straight in front of you, with your palm-side facing up.
5)  Lower back down.
6)  Crunch forward again and extend the same arm straight out in front of you with the palm side facing down.
7)  Return to start position and repeat with the opposite arm.
8)  Repeat for one minute alternating arms, as above.

Check out this YouTube clip to see dancer Sofia Boutella demonstrate this move.

The second move in this workout is V-Ups.
1)  Sit upright with your knees tucked into your chest, feet elevated off the floor, and hands in a supportive position behind you.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Extend legs out in front of you as you lower your upper body back towards the floor.
3)  Crunch back in to start position and repeat for a total of 60 seconds.

Watch a YouTube clip of modified V-Ups below:

The third move in this workout is Side V-Ups with Leg Kicks.
1)  Sit upright with knees tucked in and feet off the ground. Swivel to one side and keep your hands in a supportive position behind you.
2)  Kick your legs out as you lower your upper body towards the floor.
3)  Crunch your knees back in.
4)  Kick the top leg out in front of you.
5)  Bring it back down to start position.
6)  Kick the top leg behind you.
7)  Return to start position and repeat on the other side.
8)  Do this move for one minute.

Watch a YouTube clip of modified Side V-Ups with Leg Kicks below:

The fourth move is V-Hold with Leg Kicks.

1)  Sit upright with knees tucked in to your chest, feet off the floor and hands in a supportive position behind you. This is the same starting position that you did above in move #2.
2)  Tighten your abs as you kick one leg towards the sky.
3)  Return to start position.
4)  Tighten your abs as you extend the same leg out in front of you.
5)  Return to start position and repeat, alternating sides for one minute.

Watch a YouTube clip of modified V-Hold with Leg Kicks:

The fifth move is Side High Kicks.

1)  Start on your side with legs stretched out, using your arms for support.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Bring your legs in towards you bending both knees.
3)  Kick out with both legs to make a 90-degree angle, making sure you keep both legs as straight as possible.
4)  Bring both legs back in towards you chest.
5)  Return to start position and repeat for one minute, switching legs halfway through.

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

The Best 10 Workouts You Can Do At Home

Whether you have a gym membership or not, sometimes you just want to get a great workout without having to go somewhere to do it. I hear ya! And with traffic and road construction the way it is now, I swear leaving the house is terribly overrated!

Whether you are looking for ways to tone your arms, lift your butt, or just get some cardio in …

Here are 10 of the BEST Workouts you can do from home (or anywhere!)

1. Your BEST Butt.  This is a great butt workout courtesy of Lita, a dancer who blogs on Tumblr as Back on Pointe. You can do this entire workout from home without a single piece of equipment. Have a pair of dumbells at home? Great! Use them if you want to add intensity.

from #backonpointe

from #backonpointe

If you’ve been doing this butt workout for awhile and you want to switch things up, check out the Beach Babe Booty workout here. You’ll be feeling this when you are done … no doubt!

2. Tank Top Arms. Who cares if summer is almost over? We want tank top arms year-round, and we can get them easily with this AWESOME workout from the lovely Caitlin at fitfabcities.com. Our arms thank you for this, Caitlin! For best results, you will need a pair of dumbbells.  Start off with a weight you can manage (or even two bottles of water if you are a beginner). Increase weight once it becomes too easy (e.g., you aren’t feeling the burn after completing a set)

View on Amazon: 3-lb. dumbbells, 5-lb. dumbbells

from #fitfabcities

from #fitfabcities

 

 3. The 25 for 25 Workout. Whoa! This one looks intense! You will do each one of these 25 moves in about 25 minutes. Do each exercise for 25 seconds, resting 25 seconds before starting the next move. This workout is from Katy at fitinheels.com.  You can see a demo of each move here.

from #fitinheels

from #fitinheels

 

4. Killer Inner Thigh Workout (but in a GOOD way). This is great inner thigh workout from Cassie at blogilates.com.  Here is a link to Cassie’s printable version. All you need is a yoga mat. What are you waiting for?

View on Amazon: yoga mat

Beginner-Inner-Thighs

 

5. Resistance Tube Workout.  Just like it says… this is a great home workout you can do in the comfort of your own living room. Resistance tubes are inexpensive, lightweight, easy-to-use, and travel well.  Check out these Ultimate Resistance Tube Moves from UK trainer Jon Stratford.

view on Amazon: resistance tubes

#jonstratford

#jonstratford

 

6. The All Body Bosu Workout. There is a good chance you have one of these at home already. Maybe in your garage if not in plain sight? I inherited mine from my friend Barbora Silva (thanks Barbora!) a few years ago. It has been resurrected from the garage as I have upped my at-home workouts considerably.  This poster, repinned on Pinterest from loveandprimal is by far the best total body Bosu workout I’ve seen. I love how it is also used for squats & lunges — awesome workout!

View on Amazon: Bosu Balance Trainer

repinned from #loveandprimal

repinned from #loveandprimal

 

7. The 100 Workout.  I have no idea who to credit for this workout. If anyone knows, will you please post it in the comments so I can update this?  Thanks!! I’ve seen it online for at least a couple of years (basically since I discovered Pinterest). It is quick and effective. Everything is done indoors except the last 10 minutes, which is a run. I PROMISE you’ll be warmed up by the time you head outdoors!

the-100-workout

 

8. Kill Those Calves Workout. Want sexy calves? This workout will give ’em to you. This is all calves, baby.  They’ll be screaming by the time you are done. But won’t you look hot in your heels?  I think so! This one is from @workouts_daily. Check out their Instagram feed here.

Don’t forget to stretch when you are done or foam roll to go a little deeper. Check out these 5 foam roller stretches to keep your muscles long and lean!

kill-those-calves

 

9. The “Sexy Back” Workout. Nope, this isn’t what JT does to stay in shape.  This is from our friends at Shape.com. The Sexy Back workout is  banish bra bulge, back pain, and bad posture. Check out the instructional video here to see more.

from Shape.com

from Shape.com

and last but not least …

10. The 5-4-3-2-1 Workout.  Only got 15 minutes? Not a problem! This 15-minute workout hits everything you need for a great at-home fat blaster – no equipment required. Again, I’m not sure who created this workout. If you know, please drop me a comment below!

54321-workout

Hope you enjoyed these! Let me know if I missed any great ones … and don’t forget to STRETCH after your workout 🙂