Summer Bod 2020! Because Looking Hot in this Pandemic is how We Cope
Updated: Jun 25
Hello beauties! I hope you've kept your mental health in check since COVID-19 unleaded its wrath in the world. It has been a year like no other to say the least. If you are here for the first time, THANK YOU for taking the time and checking my blog out. My mission is to inspire women to see the best version of themselves emotionally, spiritually and physically. Today I want to share with you a few workout routines that have given me great results. I want to tell you from the get-go that they are challenging, not easy, but if you're willing to start and not give up you will reap the benefits of your sweat and hard work.
The workouts consist of #HIIT, strength and weight training. On the days we do HIIT (High Intensity Interval Training) we will get a Full Body Workout, on the days we do weight training we will focus on our lower body--the hardest muscle to work out...the peach!.
Remember to warm up for about 5 minutes by doing some jumping jacks, high knees and stretches before you get started.
Day 1: HIIT With a Chair
All you need is a chair, a mat and you!
Day 2: Let's get that Booty-ful with Weight Training Supersets
You need a pair of dumbbells, if you have a barbell with heavy weights we need those too, if not you can still use the dumbbells, a chair or bench and a resistance band.
Day 3: Active Recovery
Stretch and take a 20 minute walk
Day 4: HIIT Full Body Not for the Weak!--Yes, it's tough, but amazing!
All you need is a mat, no equipment.
Day 5: Peach Power Weight Training
You need a pair of dumbbells and a resistance band.
Let's get started!
Day 1: HIIT With a Chair
The workout consists of 2 rounds where you will work for :30 seconds and rest for :20
Booty Half-moon Right leg
Booty Half Moon Left leg
Up and down plank
Leg Lift around the chair
Cross plank
Sitting clap crunch
Mountain climbers
Booty Lift
Bench/Chair hop over
Inner Leg Lift Right
Outer Leg Lift Left
Inner Leg Lift Left
Outer Leg lift Right
Side Plank Right
Side Plank Left
Full Plank
Now just complete one more round and you're done!
Day 2: Let's get that Booty-ful with Weight Training Supersets
You need a pair of dumbbells, a chair or a bench, a resistance band and optional--if you have a barbell with a pair of weights for it.
This workout is built with supersets--these a two exercises back to back with no break in between. Your goal is to complete each superset for a total of 3 rounds, then move on to the next superset
Curtsy Squat + Lunge Abductor
Curtsy squat to wide Squat to curtsy squat 30x3 (15 per side)
Lunge abductor with band 20x3
Hip Thurst + Sumo Squat
Hip thrust 3x15
Sumo squat 3x15
Reverse Lunge + Deadlifts
Reverse Lunge 3x12
Deadlifts 3x15
Walking Side-to-side lunge w/band + Russian Twists
Walking side-to-side lunge w/band 3x20
Sumo squat 3x40
Day 3: Active Recovery
Stretch and take a 20 minute walk
Day 4: HIIT Full body Not for the Weak!
All you need is a mat, no equipment.
Perform 2-3 Rounds :30 on & :30 rest
Burpee Tuck-jump
Lateral Triple Side-step
Froggy Jumps
Squat Thrust to opposite toe-touches
2 Jacks then Star-jump
Front Kick then touch the floor (R)
Front Kick then touch the floor (L)
Mountain Climbers then 3 Plank-jacks
Skaters
Push-up to Side-plank
Half-moon Leg-lifts
Day 5: Peach Power Weight Training
You need a pair of dumbbells and a resistance band.
Perform each exercise 3x12 then move on to the next exercise.
Deadlifts 3x12
Bulgarian Split Squat 3x12 per leg
Single Leg Glute Bridge 3x12 per leg
Weighted Glute Bridge 3x12 pulse for 20 at the end of each
Kettle Bell/Dumbbell Swing 3x12
Donkey Kicks-use a dumbbell or a band 3x12 per leg
Single leg Deadlift 3x12 per leg--be sure your hip is facing forward as you lift your leg
Remember, the most important part of your journey is getting started! Feel free to email me with questions and comments at ThatsmeAlexg@gmail.com and always train like a CHICK- Confident Hip In Control Knockout!
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